Written By: Bhavyajyoti Chilukoti | Updated : June 29, 2015 9:24 AM IST
Heart disease, a leading cause of death all over the world, is currently one of the most common lifestyle disorders on the rise in the Indian population. Well, every type of heart disease has its own set of risk factors, which are broadly classified as uncontrollable and controllable risk factors of heart disease.
Dr Amar Singhal, HOD, Cardiology, Delhi based Sri Balaji Action Medical Institute says, 'Factors such as gender (males are more prone to heart disease than females, but after menopause the risk is same for both), old age, ethnicity (African Americans have a greater risk of heart disease) and family history are considered to be uncontrollable (factors which cannot be controlled or modified) risk factors of heart disease.' But, there are certain factors which can be modified to lower your risk of heart disease. These include
High blood cholesterol
One of the key modifiable risk factors of heart disease is high blood cholesterol in the body. When there are high levels of cholesterol in the blood, it gets deposited on the walls of the arteries. This in turn causes narrowing of the arteries, which interferes with the blood flow and in long run may lead to a heart disease like coronary heart disease or angina.
Tips to manageA healthy diet coupled with regular exercise (or active lifestyle) is one of the most effective measures to control as well as prevent high blood cholesterol levels. Although medications are usually recommended to maintain cholesterol levels, there are natural remedies that act effectively aid in lowering LDL cholesterol as well as increase HDL levels in the body.
With increased blood pressure (more than 120/80 mm Hg) levels in the body, there is an added pressure on the heart to pump the blood to other organs of the body. This gradually makes the heart to work harder which makes the heart muscles thicker and stiffer leading to heart disease.
Tips to preventHigh blood pressure can be prevented as well as controlled by intake of a healthy and balanced diet that is low in salt, fat and spices. Also include fresh fruits, vegetables and nuts as a part of your daily diet. Apart from this, drink alcohol in moderation and exercise regularly.
High blood sugar
Type2 diabetes is undoubtedly one of the common clinical conditions that increase the risk of various heart diseases. The uncontrolled blood sugar levels in the body not only cause significant changes in the heart but also double your risk of heart disease (as compared to diabetics with controlled blood sugar levels).
Tips to controlWith regular exercise, healthy diet and weight management one can maintain their blood sugar levels within control.Other effective measures to prevent and control diabetes are alternative measures like homeopathy, herbal remedies and yoga.
Smoking
Most people are unaware of the fact that cigarette smoking is a powerful and independent risk of increased death rate in heart patients, in addition to serious health complications like cancer. People who smoke (cigars or pipe) are 2 4 times at an increased risk of heart attack and coronary heart disease as compared to non-smokers. Also, passive smoking (exposure to smoke) increases the risk of developing a heart disease in people who don't smoke.
Tips to quit Smoking affects a person's cognitive, behavioural as well as psychological well-being making it hard for an individual to quit it. But, several techniques like cold turkey, nicotine replacement therapies, electronic cigarettes, yoga and drugs are quite effective in kicking the butt. With strong determination and support from friends and family, achieving this so-called 'impossible' task can be possible.
Obesity and overweight
People who have excess body fat (especially around the waist) are more likely to develop heart disease. Most obese and overweight people (BMI > 25) usually have increased blood pressure and blood cholesterol levels in the body and are also more susceptible to diabetes. All these factors combined with excess weight hinders with proper functioning of the heart, thereby leading to heart disease.
Tips to follow A healthy weight and a fit body can be achieved by following few simple changes to your daily routine like brisk walking (at least 30 minutes a day), regular aerobic exercise, weight training or sports and yoga. Apart from these, following a healthy diet plan like limiting portion size, lowering intake of foods rich in fats, consuming fibre-rich foods and those containing high amounts of proteins and adding more fruits and raw vegetables to your meals aids in weight loss.
Inactive lifestyle
A sedentary lifestyle puts an individual at an increased risk of heart disease and its associated health complications. A person need not be a sportsmen or an athlete to lower their risk of heart disease, as a regular physical activity of 45 minutes a day is sufficient to lower the risk of heart disease. In fact, heart patients are also recommended to exercise daily to improve their overall health and heart activity.
Tips to incorporate: Make it a habit to exercise daily for about20 40 minutes (or at least 3 4 times in a week). Make few lifestyle changes like walking around for at least 10 minutes after having your meals, taking stairs instead of lifts or participating in some activities like swimming, dancing or yoga.
Image source: Getty Images
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