World Heart Day: Healthy heart means a healthier life

Mantra for long Life

Lifestyle Choices: Sedentary lifestyles, poor dietary habits, high tobacco consumption and excessive stress have become commonplace in India. These factors significantly increase the risk of heart disease.

Lack of Awareness: Many Indians lack awareness about the importance of heart health, risk factors and preventive measures. Health education and awareness programmes are crucial to address this gap.

Inadequate Healthcare Infrastructure: Access to quality healthcare remains a challenge, especially in rural areas. Timely diagnosis and treatment of heart conditions can be difficult for many Indians.

Genetic Predisposition: Some ethnic groups in India are genetically predisposed to certain heart diseases, further complicating the situation.

Human heart is a remarkable organ, tirelessly pumping blood to every cell in your body, day in and day out. Maintaining a healthy heart is crucial for the overall well-being, as it plays a central role in supplying oxygen and nutrients to all your vital organs. There are simple yet effective steps you can take to promote a healthy heart and a longer, happier life. The key strategies for heart-healthy living are:

Eat a Balanced Diet: A heart-healthy diet is the foundation of cardiovascular well-being. Fruits and Vegetables: Dietary guidelines must be adhered to for a healthy heart. A person needs to consume at least five servings of fruits and vegetables daily. They are rich in vitamins, minerals, fibres and antioxidants that support heart health.

Whole Grains: Choose whole grains like brown rice, millets such as bajra, ragi, and whole wheat bread over refined grains. They contain more fibres and nutrients.

Lean Proteins: One should opt for lean sources of protein such as fish, beans and tofu while red meat consumption should be markedly limited.

Healthy Fats: One should incorporate unsaturated fats from sources such as olive oil, avocados and nuts. And avoid saturated and trans fats found in fried foods and processed snacks. Avoid excessive salt and refined sugars.

Exercise Regularly: Physical activity is essential for maintaining a healthy heart. Each week, aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise. Activities like brisk walking, swimming, cycling and dancing can help improve cardiovascular fitness, lower blood pressure, and manage weight.

Maintain a Healthy Weight: Being overweight or obese increases the risk of heart disease. Obese or overweight individuals should focus on gradual, sustainable weight loss through a combination of a balanced diet and regular exercise.

Manage Stress: Chronic stress can take a toll on your heart. Implement stress-reduction techniques such as deep breathing, meditation, yoga, or hobbies you enjoy. Prioritise self-care and seek support from friends, family, or a therapist when needed.

Quality sleep: Aim for seven to nine hours of quality sleep each night. Poor sleep patterns have been linked to heart disease, so establish a bedtime routine and create a restful sleep environment. One also needs to avoid smoking and alcohol.

Regular Check-ups: One should visit a healthcare provider for regular check-ups and screenings. These appointments can help identify and manage risk factors like high blood pressure, cholesterol levels and diabetes early on and prevent further disease progression.

Stay Hydrated: Adequate hydration is essential for maintaining overall health, including heart health. Drink plenty of water throughout the day and avoid sugary or caffeinated beverages.

Be Informed: Educate yourself about heart disease risk factors, symptoms, and warning signs. Awareness can lead to early intervention and improved outcomes.

Role of World Heart Day in India:

World Heart Day provides a unique opportunity to address these challenges and promote heart health in India:

Raising Awareness: The day is a powerful platform to educate people about heart health, risk factors, and preventive measures. Public awareness campaigns, workshops, and social media initiatives help disseminate  valuable information.

Encouraging Lifestyle Changes: World Heart Day encourages individuals to adopt heart-healthy lifestyles. Messages about regular exercise, a balanced diet, smoking cessation, and stress management resonate with the Indian population.

Advocating Policy Changes: It provides a platform for advocacy and policy discussions. Indian policymakers can use this occasion to focus on healthcare infrastructure development and public health policies that promote heart health.

Promoting Community Engagement: Local communities, schools, and healthcare institutions can organise events like health camps, blood pressure checks, and fitness sessions to engage people in conversations about heart health.

World Heart Day serves as a powerful reminder that taking care of our hearts is a lifelong commitment. By raising awareness, advocating for healthier lifestyles and supporting improved healthcare access, we can reduce the burden of cardiovascular diseases globally. A healthy heart is the cornerstone of a healthy life. By adopting these heart-healthy living strategies, we can significantly reduce the risk of heart disease and enjoy a longer, more vibrant life. Small changes in our daily habits can have a big impact on our heart health. So let’s start today and make our heart’s well-being a priority as a healthier heart means a healthier life.