We Are On The Way To Making India Heart Strong
This question must be coming first in the mind of all of you, after all, what subject is this “Making India Heart Strong”. Let us introduce you to this campaign. As you all know that nearly about 2 million heart attacks a year in India and it’s a major cause for mortality globally.
In India, people majorly fall under the high-risk category because of their genetic predisposition to the disease. Another main reason which increases the risk is the lifestyle changes over the years like high sugar intake, no physical activity, irregular food habits, high intake of fat and packaged products.
A healthy heart is the main for overall health. You always stay in direct contact over many things which directly influence heart health. Let’s make India’s heart strong by simply taking decisions to take control of your heart health through diet and lifestyle change.
To have a better quality of life, it all takes proper healthy eating, and physical activity to keep heart problems at bay to lead a healthy life. You can take care of your heart at any age, old or young doesn’t matter, what matters is a healthy heart.
What Are The Different Types Of Heart Problems Indians Faced?
A heart-related disease can affect your overall well-being. Take a step today to lower your risk of heart disease by knowing more about the types of heart problems which the Indians faced:
- Cardiomyopathy:
Cardiomyopathy cannot be detected initially, meaning that its early signs cannot be detected. As the condition progresses, its sign and symptoms can be seen.
Symptoms of Cardiomyopathy:
- Coronary Artery Disease:
It narrows down the coronary artery and is accountable for blood supply to the heart. A block or sediment forms in arteries which are called plaque that slows down the flow of blood from the heart.
Symptoms of Coronary Arteries Disease:
- Angina:
Angina is a symptom of coronary heart disease. It starts due to less oxygen in the blood that reaches the heart.
Symptoms of angina:
- Indigestion
- Nausea
- Sweating
- Pain spreads to shoulders, throat, arms, back or even to the teeth.
- Body weakness
- Burning across chest
- Difficulty in breathing
- Congenital Heart Disease:
Congenital Heart Disease has been prevalent since birth. The major areas that get affected are heart walls, blood vessels, valves etc.
Symptoms of Congenital Heart Disease:
Its signs may not be detected in the initial stages but can be checked or viewed in two forms i.e General symptoms & Newborn Child.
General Symptoms:
- Shortness in breath
- Fainting
- Dizziness
- Fatigue
- Swelling in body
Newborn Symptoms:
- Chest pain
- Shortness in breath
- Skin, toes, fingers, and skin turning bluish
- Vascular Heart Disease:
Vascular Heart Disease damages the four valves of the heart. These valves are categorised as aortic, tricuspid, mitral and pulmonary. The seriousness of the disease may vary in many cases, as it cannot be identical In advanced cases, it can lead to heart failure.
- Rheumatic Heart Disease:
Rheumatic heart problem damages two or more valves in your heart. Generally, it is caused by an episode and heart valves interrupt the normal flow of blood.
In this condition, the blood flows backwards through the stretched valves and makes the heart valves function properly and other ways can be surgery.
- Heart Attack:
The blood supply which nourishes the heart with oxygen cuts off thus it cause heart muscles to die.
Symptoms:
- Nausea
- Chest pain
- Shortness in breath
- Sweating
- Cerebrovascular Disease:
There are a number of situations that may lead to a stroke, mostly concerned with the supply of blood vessels to the brain.
The word cerebro stands for a large part of the brain and vascular for veins & arteries. Together, both refer to the brain. When blood flow is limited, it causes cerebrovascular disease.
Symptoms:
- Facial numbness
- Paralysis
- Visual loss/blurry vision
- Vertigo
- Difficulty swallowing, inability to understand, confusion, headache, etc.
Summary: Other diseases such as HIV, Diabetes, Hypothyroidism, hyperthyroidism or build-up or iron or protein also contribute to heart failure.
What food makes your heart stronger?
Choose smart lifestyle choices for the protection of your heart and reduce the risk for life-threatening issues. Diet plays a vital role in making Indian heart health strong.
Let’s all come forward and make India’s heart stronger with small changes in our dietary plans and cutting of some foods which are risk factors for our heart health.
Below is the list of food you should be eating to maximize your heart stronger:
- Black Beans:
Mild, tender black beans are packed with heart-healthy nutrients. folate, Magnesium, and antioxidants help you to lower your blood pressure.
Fibre helps in controlling cholesterol and sugar levels. Add black beans to your daily food to make your heart strong.
- Leafy green vegetables:
Collard greens, kale and spinach are the best sources of minerals, vitamins and antioxidants. They have vitamin k that helps to protect arteries and also promotes blood clotting.
Green leafy vegetables are high in dietary nitrates and help control blood pressure and decrease arterial stiffness and also improves the function of the cell lining the blood vessels.
- Whole grains:
The whole grains have three nutrient-rich parts ie. endosperm, germ, and bran. Some common types of whole grains include brown rice, whole wheat, barley, buckwheat, oats, and quinoa.
They are rich in fibre, thus it helps in reducing the bad cholesterol and decreasing heart disease risk factor.
- Berries:
Strawberries, blackberries, raspberries, and blueberries are full of important nutrients which plays a central role to make the heart strong.
Berries are a source of antioxidants like anthocyanins. It helps in protecting against oxidative stress and inflammation which contributes to heart-related diseases.
It helps in improving the function of cells that line blood vessels and helps in controlling blood clotting and blood pressure.
- Fatty Fish & fish oil:
Fatty fish like tuna, mackerel, sardines and salmon are sources of omega-3 fatty acid. They have a lot of health benefits.
It helps in lowering the level of cholesterol, fasting blood sugar, blood pressure and blood triglycerides. Supplements of omega- 3 are the best alternative.
- Walnuts:
They are a rich source of micronutrients and fibre like manganese, magnesium and copper. It helps to protect against heart disease.
Walnuts are the best source that helps in reducing cholesterol, lowering blood pressure and decreasing oxidative stress and inflammation.
- Dark Chocolate:
They are rich sources of antioxidants like flavonoids that help to boost heart health and make your Heart Strong and reduce the risk of heart-related diseases.
- Tomatoes:
Tomatoes are fully loaded with lycopene. It’s a natural plant pigment with the most powerful antioxidant properties.
It helps in controlling oxidative damage and inflammation, which increase the risk of any heart-related problem.
- Almonds:
Almonds are full of nutrient-dense, vitamins and minerals. They are a source of fibre and monounsaturated fats which protect against heart-related disease.
- Seeds:
Flaxseeds, chia seed and hemp seeds are great sources of heart-healthy nutrients, which includes omega-3 fatty acids and fibre.
Summary: Your diet and heart disease link become stronger because it depends on your plate which majorly has influence than any other aspect of your heart health. Try to include the above mentioned healthy food in your balanced diet and keep your heart strong and healthy.
What exercises strengthen your heart?
To keep up good heart health and to make India’s heart strong, being physically active is a major step. Exercise is one of the powerful ways of strengthening the heart muscle and keeping weight under control.
This helps to lower down high cholesterol, high blood pressure that can lead to a heart stroke or heart attack.
- Aerobics Exercise:
It helps in lowering the blood pressure and heart rate by improving circulation. It also increases overall fitness and helps in cardiac output. It helps in reducing the risk for type 2 diabetes and also controls blood glucose.
- Resistance Training:
It majorly affects body composition. For people, with more body fat like a big belly, is a major risk factor for heart disease. It also helps in reducing fat and making leaner muscle mass.
- Stretch, flexibility and balance:
It benefits musculoskeletal health that enables one to stay more flexible and free from muscular issues, joint pain and cramping.
- Walking:
It’s the best way to strengthen your heart. This makes your heart rate up and easier than other kinds of exercise. Take a walk at any time.
- Yoga:
The best exercise for heart health. It will help you strengthen and tone up your body muscles.
Summary: It doesn’t matter whatever do, 30 mins exercising is a must and it will improve your heart health and thus reduce the risk of heart-related issues. The more you exercise, you will lower the risk.
How to prevent heart problems?
In today’s time, everyone is at risk of heart-related issues due to their dietary plans and lifestyle. Below are the major problems which can take you at a high level of risk:
- Smoke
- High cholesterol level
- High blood pressure level
- Don't eat a healthy diet
- Overweight or obese
- No physical activity
Taking a small step towards heart health can give you a huge impact on your overall well-being. Some major key factors which can help you to lower down your risk of a heart attack:
- Know your risk:
Always keep a check on your health. Common and major factors for heart disease are kidney disease, smoking or a family history of early heart issues.
Knowing your risk factors can help you and your doctor on the best treatment plan for you.
- Take Healthy Diet:
Plan your eating plan around vegetables, whole grains, fruits, legumes, plant-based proteins, nuts, lean animal protein and fish.
Reduce the consumption of refined carbohydrates, processed meats and sweetened drinks. Check the nutritional facts label of packaged food to cut off the sodium, added sugar and saturated fats.
- Stay physically active:
Being physically active is the best way to prevent any disease. Start doing aerobics or take a walk regularly. If you are an active person, increase your intensity and if you’re not active start by moving more.
- Keep a check on your weight:
Keep a note of your weight regularly. Lose some weight if you’re overweight. Start by taking fewer calories and doing some more physical activity.
Summary: As we said earlier, your choices matter a lot in keeping your heart healthy so little lifestyle change can reduce your risk factors. Above are the small steps that you start to lower your risk.
What are the treatments for heart problems?
The major treatment depends upon the type of heart disease one has. In general, treatment includes:
- Medications: Your health care expert may suggest some medications to control your heart problem. Medication will also depend on the type of heart problem or disease.
- Lifestyle changes: By eating or consuming low fat and low sodium diet, you can control the risk of heart-related disease. 30 minutes of exercise, do not smoke and limit the consumption of alcohol.
- Medical procedure: If medications are not enough, it is possible a doctor may recommend specific surgery or procedures.
Summary: Treatment of heart disease depends on the type of heart disease. Take a charge of overall health and lead a happy and healthy life. Always keep a regular check on your heart health and let’s make India’s Heart Strong!
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