On World Heart Day, September 29, Dr Rajesh Vijaybergiya of PGIMER, Chandigarh said that around 80% of premature heart disease and strokes are preventable through lifestyle and risk factor modification at the community level. He said he could.
Dr. Vijaybergiya, Professor, Department of Cardiology, PGIMER, said: “To commemorate this year’s World Heart Day, the theme ‘Use your heart in action’ resonates more than ever before, and we hope to inspire individuals and communities around the world to celebrate World Heart Day. “We are encouraging organizations to take proactive action to improve cardiovascular disease.” health. “
With heart disease remaining the leading cause of death worldwide, this effort requires a concerted effort to raise awareness, adopt healthier lifestyles, and champion cardiovascular health for all. Dr. Vijaybergiya commented.
Giving an insight into the burden of various cardiovascular diseases, Dr. Vijaybergiya shared that approximately 130,000 patients visit the Cardiology OPD of PGIMER annually.
Surprisingly, lifestyle-related risk factors such as poor diet, lack of exercise, smoking, and excessive alcohol consumption significantly contribute to all of these problems.
To protect the heart, he said, people need to manage various risk factors for heart disease, including smoking, obesity, lack of physical activity and exercise, unhealthy diet, psychological stress, and treatment of high blood pressure, diabetes, and abnormal cholesterol. He emphasized that there is.
Heart risks can be significantly reduced by adopting a healthy lifestyle, including regular physical activity, reducing salt intake in the diet, regularizing sleep, and minimizing psychological stress. . “So every small step counts. Choose to walk instead of driving and include more fruits and vegetables in your diet,” he advised.
6 steps to a healthier heart
Healthy eating: Increase your intake of vegetables to at least 200 grams, fruits to at least 200 grams, and cereals and fiber to at least 20 grams in your daily diet. Salt intake should be less than 5g per day. Foods containing high saturated fats such as red meat, dairy products, coconut oil, and palm oil. You should also avoid foods high in trans fat, such as fried fast foods, bakery products, packaged snack foods, and margarine.
Get physically active: All healthy adults should get 30 to 45 minutes of moderate to vigorous exercise each day. Counting at least 8,000 steps per day can also help reduce your risk of heart attack.
Lower cholesterol: Exercise, weight loss, and medications can lower cholesterol and prevent artery narrowing. Quit smoking and chewing tobacco.
Blood pressure management: Blood pressure above 140/90 mmHg is classified as hypertension. People with diabetes or kidney failure need to closely control their blood pressure. Reducing salt intake, controlling weight, and taking medications can help manage high blood pressure.
Always check your blood sugar levels. Fasting blood sugar levels should be less than 110 mg%. Blood sugar levels can be controlled through dietary modifications, maintaining a healthy weight, and medications.
Sleep well: You should get at least 7 hours of uninterrupted night sleep every day. Good quality sleep gives your body the restorative rest it needs, but lack of sleep can affect your heart.
