Heart Health : In today’s lifestyle, the risk of heart-related diseases starts increasing from the age of 30 onwards. And if you have a family history related to heart disease, then you need to be more cautious. One released by the World Health Organization in the year 2016 Report According to the report, 63% of the total deaths in India were due to heart and lung related diseases, stroke, cancer and diabetes. In these too, heart disease was responsible for 27% of the deaths. According to the American Heart Association (AHA), if a person has a family history of heart-related diseases, then such people need to be more cautious than other people.
According to Dr. Ashwani Mehta, Senior Consultant in the Department of Cardiology at Sir Ganga Ram Hospital, Delhi, heart disease and its associated factors are directly related to family history. If a man in the family has had any heart-related diseases before 55 years and a woman before 60 years, then the chances of getting these diseases increase in the person. Along with this, the person is also more likely to develop habits that increase heart diseases.
change in habits
Actually knowing the family history related to heart disease will show that there are some such properties in the gene which can increase the risk in you too. In the family environment, you may also have some habits that increase the risk of heart disease. In such a situation, you cannot change the genes, but by knowing the habits of family members, you can avoid them. Studies show that changing these habits can reduce the risk of heart disease by 47%.
Make these changes in lifestyle
According to the National Institute for Health and Care Excellence (NICE), the waist size of a person should be half or less than his height. For example, suppose your height is 5 feet 8 inches, that is, 68 inches. So your waist size should be 34 inches. Harm- If your waist size is more than half of your height, your risk of type-2 diabetes, high BP, heart attack and stroke increases.
Experts say that the body mass index should not be more than 24.9. In such a situation, the biggest question is how to know that you are fat? Weight in kilograms and length in metres. If BMI is less than 18.5 then you are underweight. 18.5 to 24.9 then you are normal. 25 to 29.9 is overweight. And those more than that are fat. Harm –
According to the American Heart Association, smoking and tobacco use are the most important risk factors for heart disease. According to a Harvard Institute study, if heart patients quit smoking, their risk of heart attack is reduced by 50 percent. Harm – Smokers have almost twice the risk of heart attack and almost three times the risk of stroke. These dangers can be avoided by quitting smoking.
What is the plan
Dr. Ashwini Mehta recommends that people above the age of 30 years must get their BP, sugar, cholesterol etc. checked in time. And in case of any of these increase, immediate medical treatment is necessary. Apart from this, it is also very important to pay attention to exercise and diet.
According to the US Centers for Disease Control and Prevention (CDC), if a person does 50 minutes of brisk exercise a week, the risk of death from heart disease is reduced by 50 percent. Actually exercise affects the body in 6 ways. It strengthens the cardio respiratory system. Increases good cholesterol. Reduces the amount of triglyceride (a type of fat) in the body. Lowers BP, improves blood sugar and improves insulin levels.
According to America’s Tufts Friedman School of Nutrition Science and Policy, food can be divided into three categories. Good, bad and ineffective for the heart. Food from plants, fruits and vegetables, some seafood, fragmented food and healthy fats should be included in the diet. At the same time, avoid food products containing added sugar, refined carbohydrates such as white bread, pasta, processed meat, packaged food.
FIRST PUBLISHED : May 20, 2022, 18:27 IST