Know How to Stay Safe from Heart Diseases At Young Age

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ABOUT DOCTOR
Interventional Cardiologist Apollo Hospitals,
Indore
Dr. Sarita Rao is a Sr. Interventional
Cardiologist at Apollo Hospitals, Indore. She is
the first female Interventional Cardiologist in
Central India. She is Fellow of American College
of Cardiology(FACC) and Fellow of European
Society of Cardiology(FESC)
For OPD Appointments Contact 91
9893925000 OPD Timing at Apollo Hospitals,
Indore 1100 AM to 400 PM Location Apollo
Hospitals, Indore Sector D Rd, Scheme No 74C,
Vijay Nagar, Indore. OPD Timing at Clinic 630
PM to 800 PM Location 303, Third Floor, Vishal
Astra, Opp. Satya Sai School, A.B Road, Indore,
MP.
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Know How to Stay Safe from Heart Diseases At
Young Age
Cardiovascular disorders cause 1 in 3 fatalities
worldwide. Heart attacks and strokes are
frequently caused by a combination of risk
factors, such as smoking, a poor diet, obesity,
inactivity, hypertension, diabetes, and high
cholesterol.
Never too late to make heart-healthy lifestyle
changes.
Here are some measures to prevent young-age heart
disease.
Don't smoke
Quit smoking or using smokeless tobacco to help
your heart. Avoid second-hand smoke even if you
don't smoke.
Tobacco chemicals harm the heart and blood
vessels. Cigarette smoke decreases blood oxygen,
which raises blood pressure and heart rate
because the heart must work harder to oxygenate
the body and brain.
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Good news! A day after quitting, heart disease
risk drops. A year without smoking cuts heart
disease risk in half. So, no matter how long or
much you smoked, quitting will pay off.
Move!
30-60 minutes of daily activity is recommended.
Daily exercise reduces heart disease risk.
Exercise controls weight. It lessens the risk of
having high blood pressure, high cholesterol, and
type 2 diabetes.

If you haven't been active in a while, you may
need to work up to these targets, but aim for at
least- 
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• Moderate aerobic activity like brisk walking
• 75 minutes of aerobic activity like running each
  week
• Two or more weekly workouts
• Even shorter bouts of activity have heart
  advantages, so don't give up. Gardening,
  housework, taking the stairs and walking the dog
  all count. You don't have to exercise hard to
  notice results, but increasing intensity,
  duration, and frequency can help.

Heart-healthy eating
A nutritious diet helps protect the heart, lower
blood pressure and cholesterol, and prevent type
2 diabetes. Heart-healthy eating includes- 

• Legumes
• Fish and lean meats
• Low-fat/fat-free dairy
• Granola
• Olive oil has healthy fats
• DASH and the Mediterranean diet are heart-healthy
  diets.
• Reduce these
• Salt
• Sugar

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• Carbohydrates processed
• Alcohol
• Saturated (red meat, full-fat dairy) and
  trans-fat (found in fried fast food, chips, baked
  goods)

Weight-watchers
Being overweight, especially around the middle,
raises heart disease risk. In addition, being
overweight can cause high blood pressure, high
cholesterol, and type 2 diabetes, which raises
heart disease risk.
BMI uses height and weight to determine obesity.
A BMI of 25 or higher is considered overweight
and linked to higher cholesterol, blood pressure,
heart disease, and stroke risk.
Waist circumference also measures belly fat. A
waist circumference over 40 inches (101.6 cm)
increases heart disease risk for males.
Women's 35-inch (88.9-cm) waist
Any weight loss is helpful. 3 to 5 weight loss
can reduce blood lipids (triglycerides), blood
sugar, and type 2 diabetes risk. More loss lowers
blood pressure and cholesterol.
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Sleep well
Obesity, high blood pressure, heart attack,
diabetes, and depression are all exacerbated by a
lack of sleep. Most adults need seven hours of
sleep. Prioritise sleep. Go to bed and wake up at
the exact time every day. Dark and quiet bedrooms
help you sleep.
If you feel like you're getting enough sleep but
are still weary, ask your doctor about
obstructive sleep apnea, which might increase
your risk of heart disease. Loud snoring, ceasing
breathing during sleep, and gasping for air are
signs of OSA. You may need to use a CPAP machine
or reduce your weight, so your airway remains
open while you sleep.
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Relax
Some people handle stress by overeating,
drinking, or smoking. Physical activity,
relaxation exercises, and meditation can help you
manage stress.
Regularly check blood pressure and sugar.
Blood pressure and blood sugar checks are
necessary for a healthy heart. Some people have
high blood pressure without symptoms, which can
harm the heart. If you have behavioural concerns
(unhealthy eating, inactivity, cigarette and
alcohol use), talk to your health professional so
they can help you plan lifestyle changes to
improve your heart health. Set goals with your
doctor and take your medications if you have
hypertension or diabetes. Include loved ones in
your heart-healthy journey.
Dr. Sarita Rao is one of the Best Cardiologist
doctors in MP and offers her services at Apollo
Hospital, Indore. If you are suffering from chest
pain and high cholesterol and are looking for Top
Cardiologist in MP, come to Apollo Hospital
Indore. For Appointment Enquiry Call us now
91 9893925000 For more details visit online -
https//drsaritaraocardiologist.com/
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