World Heart Day: Lifestyle changes to improve heart health in people under 40

Cardiovascular Diseases CVDs are one of the leading causes of deaths across the globe and the most common complication is a heart attack or stroke While medicine experts have managed to formulate several advanced procedures to treat CVDs it is still hard to predict when one might suffer from a heartrelated complicationIn recent years studies have shown that heartrelated conditions are on the rise among young people Television actor Sidharth Shuklarsquos demise in September at age 40 due to a heartattack brought the focus back on this subjectRisk factorsDr Chetan Bhambure consultant interventional cardiologist Wockhardt Hospital says people with comorbidities such as high blood pressure cholesterol and diabetes during their 30s or 40s need to be extra vigilant about their heart health as their chances of suffering from a heart disease is higher than their noncomorbid counterparts Lack of physical activity obesity uncontrolled diabetes cholesterol and high blood pressure only enhances the risk Excessive smoking drinking and a sedentary lifestyle can also prove to be damaging He adds that stroke heart failure and heart attack are a common occurrence in people with comorbiditiesAlso to avoid the risk of a heart attack or stroke in the later part of life it is imperative to take care of the heart in the younger years adds Dr Narayan Gadkar consultant cardiologist Zen Multispeciality HospitalTherefore on the occasion of World Heart Day Midday online has combined the insights of experts to collate a list of lifestyle changes that could reduce the risk of heartrelated complications in young peopleWatch what you eatDr Bhambure says powerful nutritional strategies can be beneficial for the heart Regular consumption of the right foods can help curb the risk factors such as high blood pressure cholesterol abnormal blood sugar levels triglycerides and obesity which may give rise to a heart disease in later lifeHe adds avoid saturated fats and trans fats and choose monounsaturated and polyunsaturated fats Eat more fibrous foods and switch on to plant protein from animal protein Go for lowfat dairy products and control your portion size Higher cholesterol levels in the body can lead to atherosclerosis plaque builds up inside arteries which can in turn increase the risk of a heart attack or strokeDr Gadkar says eat fresh fruits like apples berries cherries avocados and kiwis Opt for legumes like beans lentils nuts seeds olives herbs paneer tofu and whole grains Go for oily fish like salmon mackerel tuna sardines which will increase HDL ie good cholesterol and reduce the risk of blood clots Eat corn soy pumpkin seeds sunflower seeds flax seeds sesame seeds and chia seeds Cut down on processed junk oily frozen and canned food Limit salt and sugar intake Cut down on colas sodas artificial sweeteners and colors Even alcohol and smoking should be avoidedGet the body movingAs a young adult regular exercise is the best gift that you can give your heart says Dr Bhambure Staying fit and maintaining optimum weight will help cut down the chances of coronary artery disease and vascular disease Exercising will help control abnormal blood sugar levels and also lower stress that could lead to heart problems Being physically active also slows down the heart rate and lowers blood pressureBrisk walking swimming yoga running aerobics cycling can help burn calories and enhance the functioning of the blood vessels Dr Gadkar also recommends resistance training pushups pullups chinups stretching However it is advisable to consult your doctor before taking up a fitness regime and practice it under the guidance of an expertManage stressDr Gadkar says stress can contribute to heart disease and stroke Particularly for working professionals stress causes overeating smoking increased alcohol intake and disinterest in fitnessrelated activities among other things All these factors can block the blood vessels Lack of physical activity and weight gain can raise blood pressure Thus a heart attack is common in those who are stressedRegular exercise eating a wellbalanced diet avoiding emotional eating and addressing issues like depression and anxiety can help manage stress Create a structured routine of activities you like doing Dr Bhambure adds So listening to music dancing or gardening can help beat the stress For working professionals practicing deepbreathing exercises dividing work into smaller tasks and setting smaller goals can helpDisclaimer This article is not meant as a replacement for a medical practitionerrsquos advice Readers must always consult their doctor andor nutritionist first before initiating any changes to their diet or fitness schedulesAlso Read World Heart Day Why young Indians are increasingly at risk of heart disease