Heart disease is a devitalizing condition for many Indians. And the worst-case scenario is that there are several risk factors that make some people prone to heart-related issues. The best cardiologist in Pune claims that the risk factors are either changeable or unchangeable. When we talk about changeable risk factors, they are the factors that you have complete control over, like your lifestyle choices, your weight, whether you smoke or drink, etc. Non-changeable factors, on the other hand, are the risk factors that you cannot control, like family history, genetics, etc.
Your choices hugely influence your heart health. Experts suggest that lifestyle changes can significantly reduce your risk of having heart disease. With that said, here are some tips on how Pune people can avoid heart disease.
#1 Quitting Smoking
Smoking is by far the most harmful habit one can have. It can not only affect your heart health but the entire body. Smoking can lead to many risk factors leading to coronary heart disease, stroke, and heart attack. Smoking causes blockage in the arteries due to a buildup of plaque, a fatty substance. This leads to the hardening of the arteries, making it difficult for the blood to pump from and to the heart. Smoking raises blood pressure and reduces your amount of good cholesterol. This can result in increased stress on your arteries and blood vessels. So, if you smoke, you are advised to quit immediately. On the other hand, second-hand smoke can also lead to heart disease. So, stay away from people who smoke.
#2 Pay Attention to your Nutrition and Diet
Diet and nutrition play a significant role in preventing issues related to heart health. That is, following a balanced diet rich in nutrients and minerals can lower your risk of heart disease. Eating healthy can help even if you have a genetic predisposition for heart disease. You must consult your doctor on what you should include in your diet. Essentially, a healthy diet which includes a combination of fruits, vegetables, healthy fats, whole grains, pulses, legumes, and more. Here is what you need to do to start a path towards a healthy diet:
- Eating fish twice per week
- Increasing your servings of whole grains, vegetables, and fruits
- Limiting the consumption of red meat and focus on lean meat
- Eating healthy fat, such as olive oil, nuts, and herbs
You should know what to eat and what to avoid. Read the nutrition facts provided on the food labels to make an informed decision.
#3 Exercise and Weight Management
Your body weight can also have a significant impact on your heart health. Doctors advise that people maintain a healthy weight to lower the arteries and blood vessels’ pressure. Also, excess weight means a buildup of fat inside the arteries and blood vessels that can block the blood from and to the heart. So, if your BMI (body mass index) is more than recommended, you should work on doing something about it. Start with regular exercise. You should engage in physical activity daily for at least 30 minutes. You don’t have to go to the gym for that. A 30-minute brisk walk, cycling, playing any outdoor sport, etc., is enough.
#4 Managing Stress
Your work and lifestyle can put a lot of stress on your mental health. You need to keep yourself calm and composed and avoid anything that causes anxiety. Stay happy, get the recommended amount of sleep daily, and engage in activities that are good for your heart.
The bottom line is a healthy lifestyle and eating habits play an important role for having a healthy heart and healthy body. But it is always advisable to keep visiting your cardiologists on a regular interval to avoid the unexpected health issues. You can opt for Bajaj Health card to pay your healthcare bills in EMI and get the discounts as well.