Living a heart-healthy lifestyle 

CARE AKPS HOSPITAL , VIRUDHUNAGAR, Dr.R.VIVEK, Physician & Cardiologist  

Living a heart-healthy lifestyle is crucial for preventing and managing cardiovascular diseases, which are among the leading causes of death worldwide. A combination of balanced nutrition, regular physical activity, stress management, and regular medical check-ups forms the cornerstone of cardiovascular health. Here’s an in-depth guide on how to live healthily for cardiology.

Understanding Cardiovascular Health

Cardiovascular diseases (CVD) encompass a range of conditions affecting the heart and blood vessels, including coronary artery disease, heart failure, arrhythmias, and hypertension. Maintaining heart health involves managing risk factors such as high blood pressure, high cholesterol, obesity, diabetes, and smoking.

Balanced Nutrition

1. Heart-Healthy Diet:

• Fruits and Vegetables: Aim to fill half your plate with fruits and vegetables. They are rich in vitamins, minerals, and antioxidants that support heart health.
• Whole Grains: Choose whole grains over refined grains. Whole grains like oats, brown rice, and whole wheat bread are high in fiber, which helps lower cholesterol levels.
• Lean Proteins: Opt for lean protein sources such as poultry, fish, beans, and legumes. Fish, especially fatty fish like salmon and mackerel, are rich in omega-3 fatty acids that reduce inflammation and lower the risk of heart disease.
• Healthy Fats: Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil. Avoid trans fats and limit saturated fats found in red meat, full-fat dairy products, and processed foods.
• Low-Sodium Options: High sodium intake is linked to high blood pressure. Limit processed foods, canned soups, and salty snacks. Use herbs and spices to flavor your food instead of salt.

2. Portion Control and Eating Habits:

• Control Portions: Eating large portions can lead to weight gain, which strains the heart. Use smaller plates, measure servings, and avoid second helpings.
• Mindful Eating: Eat slowly, savor your food, and pay attention to hunger and fullness cues. Avoid eating in front of the TV or computer. https://www.thehindu.com/opinion/lead/toss-out-the-junk-food-bring-back-the-healthy-food-plate/article68099136.ece

This article shows our Indian scenario of food and risk of disease.

3. Limit Unhealthy Foods:

• Sugary Foods and Drinks: Reduce the consumption of sugary foods and beverages like sodas, candies, and pastries. High sugar intake is linked to obesity and heart disease.
• Processed and Fast Foods: These are often high in unhealthy fats, sodium, and sugar. Cook meals at home where you can control the ingredients.

Regular Physical Activity

1. Benefits of Exercise:

• Regular physical activity strengthens the heart muscle, improves blood circulation, and helps maintain a healthy weight. It also reduces the risk of heart disease, stroke, and diabetes.

2. Types of Exercise:

• Aerobic Exercise: Engage in at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, cycling, swimming, or dancing, each week. Alternatively, aim for 75 minutes of vigorous-intensity exercise.
• Strength Training: Include strength training exercises at least two days a week. Lifting weights, using resistance bands, or performing body-weight exercises like push-ups and squats can help build muscle and improve metabolism.
• Flexibility and Balance: Incorporate stretching and balance exercises like yoga or tai chi to enhance flexibility and reduce the risk of falls.

3. Staying Active Throughout the Day:

• Avoid prolonged periods of sitting. Take breaks to stand, stretch, and move around. Simple activities like taking the stairs, walking during lunch breaks, and gardening contribute to overall physical activity.
• https://www.heart.org/en/healthy-living/healthy-lifestyle/habits

AHA’s recommendations on lifestyle modifications

Stress Management

1. Impact of Stress on Heart Health:

• Chronic stress can lead to high blood pressure, increased heart rate, and elevated stress hormones, all of which can strain the heart and increase the risk of cardiovascular disease.

2. Stress-Reduction Techniques:

• Relaxation Techniques: Practice relaxation techniques such as deep breathing exercises, meditation, progressive muscle relaxation, and mindfulness. These practices can lower stress levels and improve heart health.
• Physical Activity: Exercise is a powerful stress reliever. Physical activity promotes the release of endorphins, which are natural mood lifters.
• Hobbies and Interests: Engage in activities you enjoy, whether it’s reading, gardening, painting, or playing a musical instrument. These activities can provide a mental break and reduce stress.

https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/stress-strain-body-brain AHA on how to handle stress.

Regular Medical Check-Ups

1. Routine Screenings:

• Regular medical check-ups are essential for monitoring heart health. Screenings may include blood pressure checks, cholesterol tests, blood glucose tests, and weight assessments.
• Early detection and management of risk factors such as hypertension, high cholesterol, and diabetes can prevent the progression of cardiovascular disease.

2. Medication Adherence:

• If prescribed medications for conditions like high blood pressure, high cholesterol, or diabetes, take them as directed. Managing these conditions is critical for heart health.

3. Communicate with Your Healthcare Provider:

• Maintain open communication with your healthcare provider. Discuss any symptoms, concerns, or changes in your health. Follow their advice on lifestyle changes, medications, and treatment plans.

Healthy Lifestyle Choices

1. Quit Smoking:

• Smoking is a major risk factor for cardiovascular disease. Seek support to quit smoking, such as counseling, nicotine replacement therapy, or medications. Avoid exposure to secondhand smoke. https://www.healthy-heart.org/keep-your-heart-healthy/smoking Some additional information about smoking.

2. Limit Alcohol Consumption:

• Excessive alcohol intake can raise blood pressure and contribute to heart disease. If you drink alcohol, do so in moderation—up to one drink per day for women and up to two drinks per day for men.

3. Maintain a Healthy Weight:

• Achieving and maintaining a healthy weight reduces the strain on the heart. Combine a balanced diet with regular physical activity to manage weight effectively.

4. Get Enough Sleep:

• Aim for 7-9 hours of quality sleep each night. Poor sleep can increase the risk of cardiovascular disease. Establish a regular sleep schedule and create a restful sleep environment.

Educate Yourself and Seek Support

1. Stay Informed:

• Educate yourself about heart health through reliable sources such as healthcare providers, reputable websites, and support groups. Understanding your condition empowers you to make informed decisions.

2. Join Support Groups:

• Connect with others who share similar health challenges. Support groups provide a platform to share experiences, seek advice, and gain motivation to maintain a heart-healthy lifestyle.

Conclusion

Dr.Vivek Rathinavel our Cardiologist say’s living a heart-healthy lifestyle involves a combination of balanced nutrition, low carbohydrate, high protein, avoiding red meat, unhealthy fat, regular physical activity, stress management, routine medical check-ups for LDL control,Hypertension (BP) Control, Glucose under check and healthy lifestyle choices. By understanding the importance of these factors and incorporating them into daily life, individuals can significantly reduce their risk of cardiovascular disease and improve their overall well-being and help reduce the dose statin. Through consistent effort and a proactive approach, a healthy heart and a better quality of life are within reach.