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Healthy Heart During Winter Celebrations

HIIT involves short bursts of intense exercise followed by brief rest periods. Can be very effective for cardiovascular fitness…reports Asian Lite News

Promoting heart health during the winter and festivities can be a bit challenging due to colder weather and holiday indulgences. However, there are still plenty of exercises and activities that can help maintain a healthy heart during this time of the year.

To promote heart health, you should incorporate a combination of aerobic exercises, strength training, and flexibility exercises into your routine. Here are some beneficial exercises:

Aerobic Exercises:

Brisk Walking: This is a low-impact exercise that’s great for beginners.

Running or Jogging: Provides a more intense aerobic workout.

Cycling: Whether on a stationary bike or outdoors, it’s excellent for cardiovascular health.

Swimming: A full-body workout that’s gentle on the joints.

Dancing: Fun and effective for heart health.

Jumping Rope: A high-intensity option that improves cardiovascular fitness.

Strength Training:

Weightlifting: Builds muscle, which can help improve metabolism and overall heart health.

Bodyweight Exercises: Push-ups, squats, and planks are great for strength and stability.

Flexibility and Balance Exercises:

Yoga: Enhances flexibility, balance, and reduces stress.

Pilates: Focuses on core strength and flexibility.

High-Intensity Interval Training (HIIT):

Involves short bursts of intense exercise followed by brief rest periods. Can be very effective for cardiovascular fitness.

Cardio Classes:

Consider joining classes like aerobics, Zumba, or spinning for a structured and motivating workout.

Remember to consult with a healthcare professional before starting a new exercise program, especially if you have any underlying medical conditions or concerns about your heart health. They can provide personalised recommendations based on your individual needs and fitness level.

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Health Lite Blogs

Effective ways to ensure a healthy heart

Studies suggest that Shilajit is one of the core ayurvedic ingredients in improving health of the heart. It does so by providing strength and energy to the heart to maintain proper blood flow in all parts of the body…writes Dr Kriti Soni

Over the years, there has been a rise in the frequency of heart disease among young adults. This can be attributed to people’s changing lifestyles and exposure to too much stress. It is crucial to take note of every item that supports a healthy heart in order to promote one.

Shilajit, a naturally occurring substance found in the Himalayan Mountain ranges, has been used for thousands of years in traditional Ayurvedic medicine to treat a variety of illnesses. It is renowned for its exceptional healing properties, which include antioxidant, anti-inflammatory, anxiolytic.

One of the most significant benefits of Shilajit is its positive impact on heart health. Heart conditions are common and can have serious health repercussions. Taking precautionary measures through the use of Ayurvedic ingredients can be one of the most effective ways to ensure a healthy heart. Here are some of the ways how Shilajit aids in the process:

Improves Heart Health

Studies suggest that Shilajit is one of the core ayurvedic ingredients in improving health of the heart. It does so by providing strength and energy to the heart to maintain proper blood flow in all parts of the body. Ayurvedic doctors suggest Shilajit as an essential supplement to treat heart diseases as it has health-enduring properties. Since Shilajit contains fulvic acid, iron, and antioxidants like glutathione, the level of glutathione in the body is increased, which creates a line of defence against heart disease.

Lowers Blood Pressure

High blood pressure is a significant risk factor for heart disease. Normal blood pressure is imperative for a healthy life, and Shilajit has been found to lower blood pressure in many cases. The Ayurvedic ingredient can be used as a medium to keep blood pressure under control. This piece of Himalayan rock has worked miracles for mankind, restoring bodily cells that have been impoverished and deprived for a long time so they can operate normally once again. Shilajit blood pressure medication is also beneficial for people with heart and blood pressure issues. Shilajit provides the trace minerals that the body requires for healthy blood pressure regulation and regular bodily functions. Each of these factors makes taking the blood pressure medicine Shilajit particularly useful.

Lowers Cholesterol

A small study done in 2003 suggested significant improvements in cholesterol levels when around thirty people who were aged 16 to 30 years were given Shilajit. The participants were divided into two groups; the first group took 2 grams of shilajit every day for about 45 days. The cholesterol levels and triglycerides were found to be low in the Shilajit group as compared to those who did not consume Shilajit.

Lowers blood fat

Another critical compound in Shilajit is a prominent quantity of humic acid, which can significantly lower blood fats. If the concentration of fats in the body is low, there will be no fat deposits in the blood vessels, which eliminates the blockage of heart vessels. This reduces the risk of hemorrhage and stroke, which are leading causes of death in many patients.

Shilajit is a natural ingredient with many health benefits for the body, especially the heart, as stated in all the aforementioned points. It is a crucial medication for the treatment of heart diseases due to its beneficial effects on arrhythmia, cardiac injury, blood pressure, cholesterol levels, and heart health.

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Health Lite Blogs

Walnuts for healthy heart

A recent scientific review published in Advances of Nutrition also suggests that food sources high in plant-based omega-3 ALA, such as walnuts, should be part of a heart-healthy eating pattern…writes N. LOTHUNGBENI HUMTSOE

In 2016, according to the WHO, India reported 63 per cent of total deaths due to non-communicable diseases, and 27 per cent were attributed to cardiovascular disease (CVD). Of those, heart attack and stroke are two of the most common causes of death in our country. Now those are pretty scary numbers, and they are only growing by the year.

Blame it on our family’s medical history or the fast-paced lifestyle that’s leading to complaints of high cholesterol, but you and I, too, are at the risk of developing heart disease. Fortunately, several factors help us lower our risk of CVD and take the high road to a healthy heart. In anticipation of World Heart Day, let’s deep dive into how you can lower the risks with Ryan Fernando, Celebrity Nutritionist and Founder of QUA Nutrition — Signature Nutrition Clinic

Q: How do walnuts help your heart health?


A: According to research, an important move is to consume a handful of California walnuts as part of a healthy, nutritious diet and couple it with physical activity. This may help lower your risk of heart disease and hence, deserves a spot on your plate. The polyunsaturated fats, aka good fats, and ALA (alpha-linolenic acid) in these wonder nuts may improve cholesterol levels and lower blood pressure, which are two major contributors to heart disease risk.

Why yoga and walnuts are your go-to health essentials(IANSLIFE)

1,2. In addition, these nutrient powerhouses are known to help reduce inflammation and improve blood vessel function.

3. A recent scientific review published in Advances of Nutrition also suggests that food sources high in plant-based omega-3 ALA, such as walnuts, should be part of a heart-healthy eating pattern.

4. Not convinced yet? The American Heart Association (AHA) has found that including four or more servings of nuts, including walnuts every week and other foods, may help lower one’s risk of heart disease. And that’s not it, AHA has also certified walnuts as a heart-healthy food through its ‘Heart Check Mark’ programme.

Q: What is the ideal portion of walnuts one should consume?


A: A handful of walnuts, which is nearly 28 g, is advisable for daily consumption. This amount contains 2.5g of essential plant-based omega-3, 4g protein, and 2g fibre, all essential for overall wellness.

Q: What is the best time of the day to eat walnuts?

A: While walnuts can be eaten throughout the year, at any time of the day, I believe the best time to eat them is in the evenings. These contain PICO melatonin, which goes into your brain and increases serotonin levels, eventually promoting sleep.

Q: Five simple ways to include walnuts in your daily diet

A:

* Make snack time healthy with a handful of plain California walnuts, or you can amp up the flavour by sprinkling your favourite spice mix over them

* Mix coarsely grounded walnuts with a portion of hung curd and turn it into a delicious creamy dip

* You can also grind walnuts and add them to your curries, which are a good source of plant-based omega-3

* Poha, upma, or kachumbar, walnuts add a perfect crunch for any time snacks

* Walnuts are the perfect accompaniment for a low-calorie diet, and another great idea to consume is by blending them into your morning smoothie

We all deserve to choose what’s best for us. And for making such decisions, you need the right information. Now that you’ve read about the health benefits of walnuts, it’s time to go nuts about these nuts!

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Health Lite Blogs

Heart Failure Awareness Month 2022 SPECIAL: Heart needs care

It is good to have regular conversations with your cardiologist. Report new or worsening symptoms you observe immediately. These timely check-ups will help you keep track of your progress and get the right advice at the right time…reports Asian Lite News

Taking care of one’s heart is crucial, especially if one is suffering from heart failure. Heart failure is the inability of the heart to pump blood efficiently, as seen by shortness of breath, fast heartbeat, and exhaustion. Heart Failure Awareness Month in 2022 is a fantastic time to promote awareness about the issue while also providing simple advice to help heart failure patients live better and happier lives.

Heart failure is a chronic illness that can be adequately controlled with the right treatment and care. Heart failure patients can greatly benefit from regular interactions with their cardiologists, adherence to prescribed treatment plans, and adopting a healthy lifestyle.

Dr K Sarat Chandra, Senior Cardiologist at Apollo Spectra Hospital, Hyderabad, former Editor, Indian Heart Journal and former President, Cardiological Society of India said, “In India, heart failure is an increasing problem and the reasons for this are the high prevalence of diabetes, hypertension, chronic kidney disease and heart attack. Very often we see younger people coming with these conditions. To prevent these problems, we need to improve our lifestyle, do regular exercise, stop smoking and limit alcohol intake. Also control blood sugar, blood pressure and cholesterol. Regarding heart failure, a number of new treatments have come into practice and early treatment will benefit our patients.” Here are a few tips for all heart failure patients:

* Talk to your cardiologist!

It is good to have regular conversations with your cardiologist. Report new or worsening symptoms you observe immediately. These timely check-ups will help you keep track of your progress and get the right advice at the right time.

Inadequate blood flow to the kidneys causes the body to retain water and fluids which leads to swollen legs, abdomen and ankles, increased urination, and weight gain. High salt consumption is known to cause extra fluid build-up in your body and worsens heart failure. Therefore, keep your salt intake in check by lowering salt levels in your meals, replacing salt with herbs and spices or choosing ‘low-salt’ or preferably ‘no salt added’ when buying canned or frozen foods.

* Track your fluid intake

Drinking a lot of fluids can worsen your heart failure. It is advisable to limit beverages like tea, juice, and soft drinks, as well as foods with high water content like soups, watermelon or even ice cream! Quick weight gain can be a sign of fluid build-up in your body

* Stick to the prescribed treatment

Staying on top of taking your medications as prescribed is crucial for effective heart failure management. Use reminders or alarms to never miss a dose or an appointment! If you live alone, paste sticky notes on your cabinets or refrigerator as an easy reminder.

According to Prof. (Dr.) Sundeep Mishra, former Professor of Cardiology Department of AIIMS and presently Vice-Chancellor (President) of NIMS University, “With the increasing burden of Heart Failure in India, especially in the younger population, it is necessary to recognize it – as a public health priority. The key reason for the rise in heart failure cases is the growing dependency on a sedentary lifestyle, higher consumption of salt, sugar and fat in the diet and rising stress levels. Although, heart failure can be still managed better by regular treatment and regular conversations with a cardiologist and a holistic treatment plan can help one manage the condition better.” (ANI)

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Lifestyle Lite Blogs

Laughter, a simple way to care your heart

Improved vascular function and circulation can also lower your chances of being diagnosed with heart disease. Your heart will continue to beat at a regular rhythm if blood flow is adequate…reports Asian Lite News

When was the last time you laughed hard? Not just a little guffaw, but the kind of guffaw that makes your stomach hurt or even tears well up in your eyes? Laughter not only makes you feel good, but it has been shown to improve your mental health, immune system, and even vascular function. Laughter alleviates many of the negative symptoms of stress. When you laugh, your body produces endorphins, which are feel-good hormones. These hormones make you feel good and keep negative emotions at bay. It’s no surprise that you feel better after laughing.

Laughter is a simple way to care for your heart. It does not necessitate a drastic change in lifestyle, but it may inspire you to seek happiness in your life.

Laughter is an easy way to take care of your heart. It doesn’t require a huge lifestyle change, but it may encourage you to find the happiness in your life each day.

Here are a few ways that laughter might help your heart health:

Increases the strength of your immune system. Laughing boosts, the number of disease-fighting cells in your body, making you less likely to become ill or infected. If you do fall unwell, your body will be better prepared to deal with it.

Reduces your chances of having a heart attack. Your heart rate rises and you take several deep breaths when you laugh. This improves vascular function by allowing more oxygenated blood to circulate through your body.

Prevents the onset of heart disease. Improved vascular function and circulation can also lower your chances of being diagnosed with heart disease. Your heart will continue to beat at a regular rhythm if blood flow is adequate.

It aids with weight loss. Cortisol, a stress hormone, can rise and have severe consequences on your health if you stress out too much. A high cortisol level in the body might cause fast weight gain. Not only can laughing alleviate stress, but it also burns calories. When combined with a heart-healthy diet and regular exercise, you’ll have a better chance of avoiding future heart problems!

Blood pressure is reduced. Your body relaxes, decreasing your blood pressure, while endorphins are released to counteract the detrimental effects of stress chemicals. The combination of these “feel good” chemicals and reduced blood pressure enhances your mood, reduces anxiety, and relieves heart strain.

Increase your happiness and improve your heart health by adding more laughing to your life. Don’t know where to start? Try these suggestions for enhancing your chances of having a nice time:

If you watch a lot of crime episodes or dramas on Netflix, or if you watch a lot of news or sports on TV, be sure you watch a hilarious movie or stand-up comedy special every now and again. Find some local improv or stand-up comedy gigs and enjoy the experience firsthand.

Spending time with good friends is one of the easiest methods to smile. Organize an entertaining game night, preferably one that does not include Monopoly. Choose games that encourage group engagement, such as charades or Pictionary, to ensure that everyone has a chance to participate.

“Do you recall that one occasion when…” Looking back on amusing recollections or reminiscing about former events may be a wonderful way to share special moments with others. Examine old photographs and try to recollect specific details from that time.

What made you choose that particular hairstyle? What exactly was going on? What were you doing?

When was the last time you all got together as a family? Make plans for a family outing or a quiet family meal. It’s entirely up to you whether you want to spend time with your immediate or extended family. Focus on the present instead than bringing up old family conflicts. This is also a fantastic time to reminisce or convert the evening into a game night!

Consider having a pet if you’re not laughing as much as you used to because you’re lonely.

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India News

In a first, 57-year-old man gets pig heart via transplant

One additional gene in the pig was also knocked out to prevent excessive growth of the pig heart tissue, which totaled 10 unique gene edits made in the donor pig…reports Asian Lite News

In a rare medical feat, the US doctors have successfully transplanted a genetically-modified pig heart to a 57-year-old patient with terminal heart disease.

The patient, David Bennett, a Maryland resident, who had been hospitalised and bedridden for the past few months, is doing well three days after a first-of-its-kind surgery, said doctors at University of Maryland Medicine (UMMC) in a statement.

The organ transplant demonstrated for the first time that a genetically-modified animal heart can function like a human heart without immediate rejection by the body, it added.

Bennett was deemed unfit for conventional heart transplant or an artificial heart pump due to a life-threatening arrhythmia — an irregular heartbeat condition that can lead to cardiac arrest or stroke. He was also connected to a heart-lung bypass machine, called extracorporeal membrane oxygenation (ECMO), to remain alive.

The US Food and Drug Administration had granted an emergency authorisation for the surgery on December 31 “in the hope of saving the patient’s life”.

The team of doctors at UMMC conducted the procedure called Xenotransplantation, wherein they “knocked out” three genes — responsible for rapid antibody-mediated rejection of pig organs by humans — in the donor pig. And then six human genes — responsible for immune acceptance of the pig heart — were inserted into the genome.

One additional gene in the pig was also knocked out to prevent excessive growth of the pig heart tissue, which totaled 10 unique gene edits made in the donor pig.

While the process could potentially save thousands of lives, it carries a unique set of risks, including the possibility of triggering a dangerous immune response. These responses can trigger an immediate rejection of the organ with a potentially deadly outcome to the patient, the doctors said.

Thus, the physician-scientists also used a new drug along with conventional anti-rejection drugs, which are designed to suppress the immune system and prevent the body from rejecting the foreign organ.

“This was a breakthrough surgery and brings us one step closer to solving the organ shortage crisis. There are simply not enough donor human hearts available to meet the long list of potential recipients,” said Bartley P. Griffith, who surgically transplanted the pig heart into the patient

“We are proceeding cautiously, but we are also optimistic that this first-in-the-world surgery will provide an important new option for patients in the future,” added Griffith, who is also a Professor in Transplant Surgery and Director at UMMC.

Before consenting to receive the transplant, the patient was fully informed of the procedure’s risks, and that the procedure was experimental with unknown risks and benefits.

“It was either die or do this transplant. I want to live. I know it’s a shot in the dark, but it’s my last choice,” said Bennett, the patient, a day before the surgery was conducted.

Bennett is being carefully monitored over the next days and weeks to determine whether the transplant provides lifesaving benefits, the doctors said.

“I look forward to getting out of bed after I recover,” he said.

Organs from genetically modified pigs have been the focus of much of the research in xenotransplantation, in part because of physiologic similarities between pigs, human, and nonhuman primates.

The pig heart was provided by Revivicor — a regenerative medicine company based in Blacksburg, Virginia.

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FEATURE Health

Breathlessness a straight route to heart damage

The study included 66 patients without previous heart or lung disease who were hospitalised with Covid-19 between March and April 2020…reports Asian Lite News.

Covid-19 patients who continue to be short of breath during physical activity one year after recovering from the infection may have suffered heart damage, according to a small study.

There is increasing evidence of cardiovascular complications due to Covid-19 and of long-lasting symptoms such as dyspnoea, shortness of breath, known as long Covid.

The team investigated whether subclinical heart abnormalities were more common in long Covid patients with dyspnoea, thereby potentially explaining the reason for their symptoms.

“Our study shows that more than a third of Covid-19 patients with no history of heart or lung disease had persistent dyspnoea on effort a year after discharge from hospital,” said Dr. Maria-Luiza Luchian of University Hospital Brussels, Belgium.

“The findings could help to explain why some patients with long Covid still experience breathlessness one year later and indicate that it might be linked to a decrease in heart performance,” she added.

The study included 66 patients without previous heart or lung disease who were hospitalised with Covid-19 between March and April 2020.

At one-year after hospital discharge, spirometry together with chest computed tomography were used to assess lung function and possible sequela of Covid-19. Cardiac ultrasound was performed to examine heart function and included a new imaging technique called myocardial work which provides more precise information on heart function than previous methods.

The average age of participants was 50 years and 67 per cent were men. In one year, 23 patients (35 per cent) had shortness of breath during effort.

The researchers examined the association between imaging measures of heart function and shortness of breath at one year after adjusting for age and gender.

The analysis showed that abnormal heart function was independently and significantly associated with persistent dyspnoea.

Cardiac imaging revealed poorer heart performance in patients with versus without dyspnoea at one year after hospitalisation due to Covid-19.

The research was presented at the EuroEcho 2021, a scientific congress of the European Society of Cardiology (ESC).

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India needs proper data on heart ailments

The four-day event attended by 1,000 cardiologists, scientists, engineers and healthcare professionals deliberated modern advancements in heart care…reports Mohammed Shafeeq

India needs to have its own data of heart diseases to amalgamate the same with latest technological tools, which will ultimately help identify people who can potentially develop a heart disease in future, eminent cardiologists said.

The Cardiological Society of India (CSI), the apex body of cardiologists, is trying to gather more data on every heart disease prevalent in India, CSI President P.P. Mohanan told.

Integrating Artificial Intelligence (AL) and Machine Learning (ML) to detect heart ailments well in advance was one of the key subjects discussed during the just-concluded 73rd annual conference of the Cardiological Society of India (CSI).

The four-day event attended by 1,000 cardiologists, scientists, engineers and healthcare professionals deliberated modern advancements in heart care.

“We have to have big data. CSI has started efforts in this direction. This will not happen in a year or two, as it is a continuous process. We have to accrue big data and then go step by step. In the years to come, all these will help us formulate (a method), and identify people who can potentially develop heart disease in the future. This will not happen tomorrow or the day after, it will take time,” he said.

The CSI, along with scientists and engineers, will be working towards developing ‘Deep Neural Networks’; and achieving the target of accurately predicting heart risks in advance by 2030. It is keen to work with the government to reach the goal efficiently.

However, Mohanan clarified that this is the CSI’s vision.

“People are trying to involve Artificial Intelligence and Machine Learning in the prediction of heart diseases. We still have a long way to go, but the process is on,” he said.

Mohanan believes that the technological tools will merely augment the cardiologist’s capability.

“Essentially, it is the clinician, the cardiologist who is going to do all those things. He gets some augmented knowledge from Artificial Intelligence or Machine Learning. Nothing is taking away his own clinical importance or clinical integrity,” he said.

Mohanan said there is no magic formula anywhere in the world, which tells that a person will develop heart ailments.

“Nothing has happened, but people are working in many ways. Your genetic background, your risk factor profile etc. will help in prediction,” he noted.

The conference, which saw the participation of specialists in AI and ML, discussed how cardiologists can amalgamate newer knowledge of digitisation.

“We are going to assimilate all that is happening and try to give the benefit of exponential information for the benefit of better heart care for the patients,” the cardiologist said.

Amid the growing concern over more young people developing cardiac problems, the CSI is focusing on preventive cardiology.

Mohanan pointed out that the average age of developing heart attack in India is 10 years prior to anybody in the world.

“South Asians have a predilection to develop heart attacks 10 years earlier. Ten-fifteen years ago, the percentage of people under 40 years or under 45 years developing heart attacks was few, maybe 5-7 per cent, but now some of the data which have come is alarming. Recent data from Bengaluru says that about 25 per cent of the patients are less than 40 years of age,” Mohanan said.

He attributed this trend to the amount of stress the young generation is taking, lack of physical activity and air pollution.

“Nobody walks. Sitting is the new smoking. Air pollution is coming in a bigger way, causing substantial damage to your arteries, causing you hypertension, heart disease etc. New factors are on the anvil. We have to be absolutely guarded on account of all these factors,” he said.

Thirty per cent of deaths across the world occur due to cardiovascular diseases.

“Unfortunately, in India, the rate is higher. We presume it may be 35 per cent or even inching on to 38 per cent. Heart disease is the number one killer in the world. Eighteen million people die every year because of heart diseases,” he said.

Mohanan pointed out that 80 per cent of heart diseases can be prevented provided people understand better. The CSI is trying to focus on creating awareness.

“People in India are mostly residing in rural areas. What we are doing is to stress on increasing awareness through various media platforms so that people know how to prevent heart attack, complications from diabetes or high blood pressure and how to prevent obesity. Prevention is the best solution,” said CSI’s president-elect, P.S. Banerjee.

Stressing on the preventive aspect of cardiology, the cardiologist said that once the disease is developed and there is a complication related to the disease, the cost of treatment will be high. Prevention is all the more important considering the low insurance coverage in the country of 135 crore population.

Banerjee believes that it will take some more years to popularise the use of AI applications for daily monitoring of pulse rate, blood sugar, blood pressure, ECG etc.

“This costs a good amount of money. The poor can’t afford this. Instead, what we are doing is to help them understand how they should know that there is a problem occurring in their system and they should immediately contact their family physicians,” Banerjee said.

As part of the CSI’s efforts to create awareness, small groups of young doctors will visit the remote areas and with the help of local authorities, organise seminars where they will give demonstrations on CPR and educate people on lifestyle modification, effects of yoga, exercise, diet, smoking, alcohol and tobacco.

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Health Lite Blogs Woman

Women need to embrace a heart-healthy life style

The stress they experience, among other common risk factors, often goes unnoticed by those around them. And stress has a greater influence on CVD risk in women vs men…writes Brajesh Kunwar.

Many people believe that heart disease typically affects men. Unfortunately, this is far from the truth. Coronary heart disease is the leading cause of mortality not only among men, but also among women. But women are actually at greater risk if not detected early, and this exacerbates the issue.

Signs of poor heart health do not appear as visibly in women as it does in men. What this means is that if a man has a heart issue, there are specific symptoms like angina which can be spotted easily and the right course of action be recommended. The same issue in a woman may not result in a sign or symptom that can be easily spotted. So often, their symptoms go ignored or unrecognised and they do not receive timely intervention to correct the problem. The issue is so acute that today 1 in 3 deaths among women is due to coronary heart disease.

There is also a significant lack of self-awareness among women about risk factors and the prevention of CVDs. Women don’t only attend to matters of the home, but they hold positions at leading companies, and continue to rise to the occasion and meet impossible demands on their time. Through all of this, they take care of the emotional needs of their family members and loved ones; and still culturally are predisposed to putting the needs of others before their own.

The stress they experience, among other common risk factors, often goes unnoticed by those around them. And stress has a greater influence on CVD risk in women vs men. Along with stress, other factors like diet quantity and quality also have a greater influence on CVD risk in women vs men. Additionally, women are also impacted by female-specific risk factors for CVD like polycystic Ovarian syndrome PCOS, preeclampsia, pregnancy induced hypertension and gestational diabetes.

In such a situation where symptoms of a heart problem do not manifest visibly, it is extremely important for women to be aware of their own risk factors and adopt proactive measures to take care of their heart health. For example, one risk factor, stress has been linked to a greater intake of energy and nutrient-dense foods, mainly sources of sugar and fat, and to poor diet quality. Women can take simple steps like reducing unhealthy fats and products with high content of sugar and salt to improve the quality of their diet. Choose ingredients that are good for the heart, like oatmeal, wholegrains, fiber rich vegetables, blended oils with the right balance of fatty acids, legumes, soy products, and the like. Regular and consistent exercise, adequate sleep, and other such lifestyle modifications can help maintain heart health in the long term.

Furthermore with signs of poor heart health not manifesting visibly in women, it is crucial that they get regular health check-ups done to assess their risk proactively. Self-awareness and early identification of cardiovascular risk factors can lead to better prevention of CVD in women.

This World Heart Day, let’s choose self-care. Get a simple heart check-up done and encourage other women in yourselves too, to get the same done. Take proactive steps for heart health today.

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Food Health Lite Blogs

Never ignore your heart health

As per a study done by Saffolalife, 63 per cent of people in top cities, who sleep less are at heart risk. Another factor that can cause heart risk is stress…writes Puja Gupta.

The number of heart patients is increasing day by day as our lifestyle and food habits have changed drastically. As per global reports by the World Health Organization, heart-related ailments have remained the leading cause of mortality at the global level for the last 20 years.

India is leading the race, as research reports suggest that mortality from cardiovascular diseases in India has grown exponentially, from 2.26 million in 1990 to 4.77 million in 2020.

Heart (ANI)

“Non-communicable diseases, especially heart disease, are major killers and we need to be proactive about heart health and make lifestyle changes,” says Shashank Joshi, Consultant, Lilavati Hospital. So, on World Health Day, it becomes important to have a conversation about this very important aspect of our health — our heart health.

In a larger conversation about health, heart health is often ignored. Not because people don’t think that the heart is important, but heart health is really considered only when a problem occurs. So if someone has high cholesterol or a more severe condition, steps are taken only then to control it. However, did you know that making small changes to our lifestyles proactively, can actually help reduce the risks to heart health in a big way?

It is a known fact that an unhealthy lifestyle leads to several health issues. This is true for heart-related issues too. Our fast-paced lifestyles sometimes push us to make unhealthy choices without realising the impact it could have in the long term. Sedentary lifestyles are on the rise and that coupled with unhealthy eating habits, including skipping meals, can take a toll on one’s heart health. While these are known factors, there are also a few other factors that are not as well known; but can increase the risk to heart health. Lack of sleep is one.

As per a study done by Saffolalife, 63 percent of people in top cities, who sleep less are at heart risk. Another factor that can cause heart risk is stress. The same study found that 65 percent of people in cities, who suffer from stress are at heart risk. What is interesting to note in the study is that 58 percent of people, who are at heart risk due to stress, do not consider stress among the top 3 heart risk factors, in top metros. This lack of awareness can be a huge impediment to living a heart-healthy lifestyle.

“Heart-related issues are not confined to any one sex as both are equally at high risk due to lifestyles. However, small changes can really go a long way in reducing this risk for both men and women. Food is a very important contributor to help you stay heart healthy. Ensuring that you eat healthy by including more vegetables and fibre in your diet, choosing a good heart-healthy oil to cook your food in, and making sure you eat your meals on time can really help kickstart your heart-healthy lifestyle. Taking some time out to exercise will also definitely help with heart health,” says the doctor.

He recommends that an individual exercise for 45 minutes a day for at least 4 days a week for optimal health. Adequate sleep is also an important aspect to consider. It is recommended that one gets 7 to 7.5 hours of sleep every night.

“For physical and mental health, managing your stress can make a big difference. Doing meditation and taking time to de-stress is very helpful for your heart health as well as overall health. And of course, opting for regular check-ups can help enormously by keeping you informed about the state of your health.”

He adds: “As we move towards a more technologically advanced society, which makes life more stressful and less active, we need to be more proactive in our approach to health and heart health. So this World Health Day take a pledge to make you and your family’s future, a heart-healthy one.”

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