HOW CAN YOUNG INDIANS PREVENT HEART DISEASE?

Heart diseases has been perceived as the condition that usually affect only older adults. But recent researches have portrayed a disturbing shift, young Indians have been seen prone to heart attacks and other cardiovascular conditions, so shouldn’t we start thinking about it sooner? Are we setting a good example of healthy living? What are our daily dietary choices? Diseases like CHD and RHD are mostly common among people in their 20s to 40s. Nearly all heart attacks are caused by atherosclerotic blockages (hardening of the arteries) commonly associated with coronary arteries. A study by Stanford University suggests that South Asians have 40% higher mortality rate from heart disease than the rest of the world. So ask yourself what long term health goals do I have related to my heart health?

Preventing heart disease among young Indians involves a combination of lifestyle changes, awareness, and proactive health management. Let’s dive deeper into practical ways and strategies to support and promote heart health among young people.

“WEAR YOUR HEART ON YOUR SLEEVE”

How we think and manage stress of our workplace, family and future, has a significant role to play in our heart health. Being open and honest about our emotions and feelings to our close ones or health concerns, symptoms and lifestyle choices with the consulting healthcare provider can manage it all effectively.

HEART-HEALTHY DIET

Healthy diet can improve blood pressure and cholesterol levels, manage overall good growth and development among youngsters. Choose certain foods and vegetables while limiting, saturated fats and added sugar. The basic food items that we consume are:

Sugar one teaspoon of sugar has 5 grams of carbohydrate and 20 calories, if consumed in larger amount leads to increased body weight causing obesity also type 2 diabetes, increased heart diseases, tiresome lifestyle with low endurance and physical abilities.

Salt   does have nutritional properties but like every other item it has its both pros and cons, too much sodium can cause fluid retention, means, eating too much salt can lead to high blood pressure i.e. higher chances of heart attack, stroke and heart failure.

To reduce the rate of heart disease one must avoid alcohol, fatty meat, fried food, baked items, high sugar and salt, cheese, butter, frozen dinners rather include, fibrous food, raw and boiled vegetables, lot of water and homemade food that are rich in essential vitamins, protein, minerals and nutrition.

Watch your diet and avoid heavy meals close to bedtime, instead go for light meal. Make sure at least once in your day, any fruit is added to your diet, and enough water is consumed by you.

SIT LESS MOVE MORE

Try to get at least 30 to 60 minute of physical activity in your schedule. Start with brisk walk or workouts at home, this not only burns calories but also increases agility and the ability to think clearly. Sitting at a place and creating worrisome situations in our head has never been the solution. It not only affects us mentally but also physically, blood flow slows down which allows fatty acids to build up in blood vessels. Hence, it is important to execute all that we think and plan.

In today’s youth, the major problem is of establishing a consisting sleep schedule. Adequate sleep regulates the blood pressure, hormones, hunger, metabolism, insulin sensitivity, reduced inflammation of the body and if not fixed, leads to increased anxiety levels and gut hormonal imbalance with weight gain and obesity.

Excessive screen time gives issues like addiction, mental health, sedentary lifestyle which further cause heart attacks, insomnia, eye strain, obesity, diabetes, blood pressure, cholesterol. Minimizing screen time is crucial and should be less than two hours per day.

Like it is said “an ounce of prevention is worth a pound of cure”. By making these proactive choices, young people can substantially reduce their risk of developing heart disease later in life.