Life Desk :
World Heart Day was a day dedicated to creating awareness about heart problems and diseases. According to the World Heart Federation, most cardiovascular diseases can be prevented if four risk factors – tobacco use, unhealthy diet, physical inactivity and high intake of alcohol – are controlled.
“Other risk factors,” says Neeraj Mehta, nutritionist and director of GFFI Fitness Academy, “includes family history of early heart disease, age, high blood pressure, diabetes and stress.” “Excessive consumption of salt is also harmful to the heart,” says Dr. Ashok Seth, chairman of cardiology department, Fortis Escorts Heart Institute. “Indians usually take excessive salt in their food – more than 2 grams a day – which can lead to multiple health issues. High intake of salt can lead to weight gain, fluid retention, heart problems, as well as high blood pressure which can further lead to a stroke.”
In India, Coronary Artery Disease (CAD) is the most common among all cardiovascular diseases. “The reason for its prevalence in the Indian subcontinent is urbanisation and various other risk factors. It can be prevented by certain lifestyle modifications,” says Dr. Naveen Bhamri, Associate Director, Department of Cardiology, Max Super Speciality Hospital, Shalimar Bagh. Mehta adds, “Another common heart disease among Indians is low level of HDL (High Density Lipoprotein). The ratio of total cholesterol to HDL is higher in Indians, which indicates high risk of heart attacks. Studies among Indians show that by any given level of total cholesterol, the clot forming tendency of lipids is much higher.”
There are several warning signs that hint at a heart in distress. “Breathlessness, chest pain, lack of concentration, restlessness and reduced amount of sleep are the warning signs,” says Dr. Bhamri. But, before it can lead to a situation where such warning signs appear, it’s best to keep your heart healthy and not indulge in activities which might lead to such problems. “To improve your heart health, you can balance calories intake and physical activity to achieve or maintain a healthy body weight. Also, consuming whole grain, high fiber food, vegetables, fruits and fish (at least twice a week) is necessary. Limit intake of saturated fat, trans-fat and high cholesterol food and minimise intake of beverages and food which are high in sugar. Alcohol intake should also be done in moderation,” says Mehta.
“There is a simple pulse test,” he continues, “which can help you determine how well your heart is functioning. The best time to check your pulse is in the morning. If your pulse is under 60, your heart is functioning at a good pace but if your pulse is above 80, you may need to change your diet and lifestyle. If your pulse remains rapid, consult your healthcare provider. By checking your pulse, you can be aware of an oncoming illness.”
Tips to keep your heart fit
Yoga as a form of physical exercise, if done vigorously and regularly, can lower the risk of a heart attack. Studies show that pranayama (yogic breathing) can immensely improve the cardiovascular condition of an individual.
The improved efficiency of lungs’ functioning and better oxygenation that comes with regular yoga practice mean that more oxygen reaches your heart muscles. It helps where partial blockage ends up compromising blood flow.
The participant should start with a low to moderate stretching routine, followed by intensive moves that depend on your fitness level and flexibility. Remember to do yoga under the supervision of a qualified fitness instructor.
Running, swimming, cycling, jumping and rowing strengthen the heart and lungs, and improve the body’s ability to use oxygen. Aerobic exercises can be beneficial for low heart rate and blood pressure. When you run, the cardiovascular system provides rapid regulation of heart rate and effective distribution of blood in the vascular circuit.
This maintains blood pressure. Regular aerobic training promotes heart health. It is advisable that one should jog or run at least three times for 20 minutes, a week. One can also go for interval training in running which will increase cardiovascular endurance and muscle endurance.
Walking programmes (on a treadmill or track) make up the mainstay of exercise for cardiac patients. Later, they can move into different aspects of exercise programmes (water exercise, different aerobic machines, resistive exercise and others).
Three days a week at a moderate intensity for three sets (each set comprising 10-12 repetitions) can lead to increase muscle endurance. It also increases cardiovascular endurance that lead to heart benefits.
Strength training has been successfully adapted for cardiac rehabilitation patients with beneficial effects, as documented in new aerobic training programmes. Today, many post-surgery patients are lifting weights designed to improve overall muscle tone, improve balance, and modifications of metabolism.
Intensive Strength training puts stress on the heart, and the relative risk of reinfarction, cardiac arrest and heart failure needs to be addressed when the patient is at the stage where resistance training may be performed safely. Always exercise under the supervision of a qualified fitness instructor.
Neeraj Mehta, nutritionist and director of GFFI Fitness Academy.
– Mail Today
