Heart disease is often considered to be a disease of men predominantly. It is not true. Women after menopause and young ladies with multiple risk factors are equally prone to heart disease and strokes. It is therefore very important for us to understand this and take preventive measures. This not only helps the mother but also becomes an example for her children who are at a very impressionable age.
You can prevent heart disease by following a heart-healthy lifestyle. You can avoid heart problems in the future by adopting a healthy lifestyle today. Here are five heart disease prevention tips to get you started.
1.Â Â Exercise for 30 minutes on most days of the week
Daily exercise can reduce your risk of fatal heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.
Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which may be a factor in heart disease.
Try getting at least 30 to 60 minutes of moderately intense physical activity most days of the week. However, even shorter amounts of exercise offer heart benefits, so if you can't meet those guidelines, don't give up. You can even break up your workout time into 10-minute sessions.
And remember that activities such as gardening, housekeeping, taking the stairs and walking the dog all count . You don't have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts.
Â 2. Eat a heart-healthy diet
Eating a diet which is rich in fruits, vegetables, whole grains and low-fat dairy products, can help protect your heart. Beans, other low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.
Limiting certain fats you eat also is important. Of the types of fat â€” saturated, polyunsaturated, monounsaturated and trans fats â€” saturated fat and trans fat increase the risk of coronary artery disease by raising blood cholesterol levels.
Major sources of saturated fat include:
â€¢Â Â Â Â Â Red meat
â€¢Â Â Â Â Â Dairy products
â€¢Â Â Â Â Â Coconut and palm oils
Sources of trans fat include:
â€¢Â Â Â Â Â Deep-fried fast foods
â€¢Â Â Â Â Â Bakery products
â€¢Â Â Â Â Â Packaged snack foods
â€¢Â Â Â Â Â Snacks like pakoras and samosas etc
Heart-healthy eating isn't all about cutting back, though. Most people need to add more fruits and vegetables to their diet â€” with a goal of five to 6 servings a day. Eating that many fruits and vegetables can not only help prevent heart disease, but also may help prevent cancer.
Omega-3 fatty acids, a type of polyunsaturated fat, may decrease your risk of heart attack, protect against irregular heartbeats and lower blood pressure. Some fish, such as salmon and mackerel, are a good natural source of omega-3s. Omega-3s are present in smaller amounts in flaxseed oil, walnut oil, soybean oil and canola oil, and they can also be found in supplements.
3.Â Maintain a healthy weight
As you put on weight in adulthood, your weight gain is mostly fat rather than muscle. This excess weight can lead to conditions that increase your chances of heart disease â€” high blood pressure, high cholesterol and diabetes.
One way to see if your weight is healthy is to calculate your body mass index (BMI), which considers your height and weight in determining whether you have a healthy or unhealthy percentage of body fat. BMI numbers 25 and higher are associated with higher blood fats, higher blood pressure, and an increased risk of heart disease and stroke.
The BMI is a good, but imperfect guide. Muscle weighs more than fat, for instance, and women and men who are very muscular and physically fit can have high BMIs without added health risks. Because of that, waist circumference also is a useful tool to measure how much abdominal fat you have:
â€¢Â Â Â Â Â Men are considered overweight if their waist measurement is greater than 40 inches (101.6 centimeters, or cm)
â€¢Â Â Â Â Â Women are overweight if their waist measurement is greater than 35 inches (88.9 cm)
Even a small weight loss can be beneficial. Reducing your weight by just 10 percent can decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes.
4. Get regular health screenings
High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won't know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.
â€¢Â Â Â Â Â Blood pressure. Start regular blood pressure screenings. Adults should have their blood pressure checked at least every two years. You may need more-frequent checks if your numbers aren't ideal or if you have other risk factors for heart disease. Optimal blood pressure is less than 120/80 millimeters of mercury.
â€¢Â Â Â Â Â Cholesterol levels. Adults should have their cholesterol measured at least once every five years starting at age 20. You may need more frequent testing if your numbers aren't optimal or if you have other risk factors for heart disease. Some children may need their blood cholesterol tested if they have a strong family history of heart disease.
â€¢Â Â Â Â Â Diabetes screening. Since diabetes is a risk factor for developing heart disease, you may want to consider being screened for diabetes. Talk to your doctor about when you should have a fasting blood sugar test to check for diabetes. Depending on your risk factors, such as being overweight or a family history of diabetes, your doctor may recommend first testing you for diabetes sometime between ages 30 and 45, and then retesting every three to five years.
5. Don't smoke or use tobacco
Smoking or using tobacco is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack. When it comes to heart disease prevention, no amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke.
Fortunately women in Kashmir traditionally have very low incidence of smoking but there are women especially in villages who do use tobacco and need to be educated to give up this habit.
The good news, though, is that when you quit smoking, your risk of heart disease drops dramatically within just one year. And no matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.
The medication free strategies to prevent heart diseases are the most cost-effective measures to prevent heart diseases in women and mothers need to become role models for their children so that this benefit is passed on to the them. It would go a long way to prevent heart disease in the entire community.
Â Prof U Kaul
Chairman of Batra Heart
Centre & Dean Academics and
Research Batra Hospital. He is the
founder Director Gauri Healthy
Heart Project and recipient of
Padma Shri and Dr BC Roy Award