The peak in the number of deaths that stem from heart diseases, is on an increasing scale, every single year. According to research, blood pressure, obesity, inactivity, and high cholesterol levels are contributors to cardiovascular diseases. A sedentary lifestyle and daily food habits have caused a spike in the rate of heart disease.
The heart is the center of the circulatory system of the body. It facilitates the passage of oxygen to different parts of the human body. However, heart-related diseases are the cause of death for over 17 million people in an annum. According to studies, Indians are 3.4 times more susceptible to cardiovascular disease than Americans. Thus, it becomes imperative to understand the cause for the heart to function abnormally and discover measures by which it can be curbed.
Ways To Prevent Heart Disease – 6 Es Formula
Heart attack or myocardial infarction is an occurrence that occurs when blood flow is unable to reach the heart due to some blockage. This is a result of the accumulation of fat and cholesterol around the arteries. Dr. Rahul Gupta –Sr Consultant Cardiologist, Apollo Hospitals states the ways of understanding the symptoms of a heart attack heart and lays down the path to immediate action. The recommended line of action for the prevention of a heart attack is the concept of the 6Es namely:
- Eating
- Exercise
- Exit Addictions
- Emotions
- Enough good quality sleep
- Evaluate your numbers regularly
Eating
The first step towards the prevention of heart attack is to alter food habits. A person’s choice of food is a determiner of his/her health. Incorporating a variety of fruits and vegetables into the diet is essential. More colored fruits and non-fat products, especially low-fat meat and chicken are beneficial in controlling heart disease. Close monitoring of body weight is important. Taking control of one’s food habits, along with the inclusion of protein and fiber-rich foods is necessary for keeping one’s weight in check. Meals should be planned in small portions with a variety of fruits and leafy vegetables, whole wheat cereals while avoidance of sugar-based products like sweets and chocolates is recommended for a healthy balanced diet.
Exercise
Physical activity is capable of powering up muscles and keeping them heart-healthy. It not only reduces the chances of obesity, but a regular session of 30-45 minutes of daily exercise reduces the chances of heart attacks to a great degree. Some of the positive outcomes of daily activity are; stable blood pressure, less volume of stress, weight reduction, and minimizing the chances of heart attacks.
Exit Addictions
Smoking is the cause of deaths of over 4,80,000 people in the United States per year. Smoking not only causes a lethal impact on the person smoking, it adversely affects those in his surroundings too. It causes ruptures in the heart and blood vessels causing blockage around arteries and also concerning the lungs. Exit from addictions enables one to reduce their chances of getting a heart attack.
Emotions
Psychological stress and physiology are interrelated. A successful study has shown that one needs to maintain an optimistic attitude and stay happy to be free of stress. Stress-induced situations cause hypertension, which often leads to grave damage to the heart. Maintaining a mentally healthy lifestyle by reminding oneself of the blessings in life and giving time to family is crucial in stress reduction and certainly keeps one wholesome and content.
Enough Good Quality Sleep
Adequate resting is necessary for the proper functioning of the mind and the body. Sleep apnea and insomnia are two sleep disorders that put a lot of pressure on the circulatory system. The heart is the central component and carrier of blood to all parts of the body, it will remain healthy and stress-free. Thus, a minimum of 8 hours of sleep is recommended by medical professionals.
Evaluate Your Numbers Regularly
Keeping a customary check on the levels of cholesterol and, blood sugar level also gives a clear indication of the heart. Cholesterol less than 200. Pressure less than 140/90 are normal levels to be maintained by the family.
In other words, Dr, Rahul Gupta states that one need not have a complicated lifestyle, to keep one’s heart happy. Neither is self-deprivation needed. Incorporating healthy habits into one’s lifestyle will enable them to live a fuller life ahead of them.
Dr. Rahul Gupta summarizes the 6 Es vocally and informatively.
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Doctor Speaks
Dr. Rahul Gupta
MD, DM, FESC(Europe), FSCAI, IACC(USA)
Sr Consultant Cardiologist, Head of the Department
Apollo Hospitals, Navi Mumbai, Cardium Clinic Vashi
