Cardiovascular diseases are the leading cause of death globally: WHO
Cardiovascular diseases claim close to 18 million lives globally, the World Health Organisation (WHO) has said. These diseases include coronary heart disease, cerebrovascular disease, rheumatic heart disease and other conditions.
Four out of five deaths due to cardiovascular diseases occur mainly due to heart attacks and strokes.
Early onset of cardiovascular risk is a major concern these days
With growing incidences of heart attack cases in young adults, it is evident that cardiovascular risk factors are no more sparing young bodies.
There are several factors that increase the chances of heart diseases: unhealthy diet, physical inactivity, tobacco use, harmful use of alcohol, long sitting hours, high cholesterol, overweight, obesity, high blood pressure and stress.
It is important to understand the risk factors, identify the signs of heart diseases and get tested regularly.
We spoke to Dr Nikhil Parchure, Director Cardiac Sciences, Medicover Hospitals, Navi Mumbai on early signs of an unhealthy heart, vitamins and minerals which are essential for heart health and what are the tests available to detect heart functions.
How to understand the early signs of an unhealthy heart?
If one is having shortness of breath, then it can indicate that something is wrong with your heart. It can develop gradually and can mean one has aortic disease, arrhythmia, or heart failure.
Angina (chest pain) is one of the potential signs of an unhealthy heart.
Remember that if there is pressure, pain, pinching, or burning in the chest, then there could be a problem with your heart. Left shoulder pain, irregular heartbeat, heartburn, back and stomach pain, sweating profusely, swollen feet, low stamina, sexual health issues such as erectile dysfunction, fatigue, sleep apnea, feeling dizzy or light-headed, higher heart rate, bleeding of the gums and nausea need timely intervention.
Which vitamins and minerals should one consume more for a healthy heart?
Potassium aids in maintaining healthy blood pressure levels by eliminating higher amounts of sodium through the kidneys. So, eat bananas, prunes, spinach, carrots, potatoes, beans, nuts such as almonds, eggs, and dairy products.
Magnesium lowers the chances of heart disease and stroke by controlling blood sugar levels, improving blood lipids, and lowering blood pressure. Eat foods rich in magnesium such as avocados, quinoa, pumpkin seeds, tofu, black beans, figs, yogurt, sesame seeds, sunflower seeds, flax seeds, broccoli, okra, beets, blackberries, cherries, peaches, green bell peppers.
Folate is a water-soluble B vitamin necessary for the heart. Asparagus, citrus fruits, legumes, nuts and seeds, and bananas should be eaten on a regular basis to get enough folate from the diet.
What are the heart screening tests you would recommend?
Do a complete heart health check-up which involves an electrocardiogram (ECG), 2 D echocardiogram (Echo), and Stress tests.
2 D echo will help you to know about the paracardiac structures and the vessels in the heart. It is also essential to measure Glycosylated hemoglobin(HbA1c) and Lipid Profile as recommended by the doctor.
Try to monitor your blood pressure and blood sugar levels as recommended by the doctor to lower the risk of a stroke or a heart attack.
It is a good idea to do cardiac screening after every 6 months to keep heart diseases at bay and lead a healthy life.
From what age one should start checking BP, and cholesterol?
Heart problems are not limited to older people anymore as even youngsters are known to encounter them. Currently, heart attacks, strokes, and heart failure is commonly seen in people even in their 20s.
It is the need of the hour for those in their 20s and above to check their blood sugar, blood pressure, and cholesterol levels as recommended by the doctor to prevent heart problems.
Do not neglect heart health at all. Doing so can land you in trouble.
Do not take any medications without the doctor’s knowledge. Remember that self-medication is a strict no-no and can invite serious consequences.
What are the lifestyle changes one needs to make for a healthy heart?
- Eat a well-balanced diet: It is a known fact that a healthy and balanced diet is key to preventing heart disease. Eat a diet loaded with all the essential nutrients such as vitamins, iron, minerals, and veggies while being low in calories. Opt for homemade meals which are cooked with less salt and spices. Try to avoid junk, processed, and canned food.
- Exercise daily: A sedentary lifestyle is one of the significant factors behind heart attacks. One fails to exercise owing to extended working hours. Thus, one needs to take frequent breaks while working and avoid prolonged sitting. Make sure to exercise at least 30 minutes every day and do activities such as swimming, cycling, gymming, weight training, Pilates, walking, or running. Do not go overboard while exercising.
- Cut down on smoking and alcohol: As they raise the chances of a heart attack. Apart from deteriorating heart health, drinking and smoking can cause lung cancer, coronary artery disease, and stroke. It is better to avoid smoking and alcohol to lead a healthy life.
- Get enough sleep: One is unable to get enough sleep these days. To feel energized and active, a person should get at least 8 hours of sleep each day. As per the evidence available, those who get enough sleep are less likely to get heart attacks.
- Stress management: Stress arising due to personal and professional life can lead to binge eating and drinking. Stress can also impact the heart causing a heart attack. Thus, one should stay stress-free by opting for relaxation techniques such as yoga and meditation. Do activities such as listening to music, gardening or even learning any new language or skill.
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