An estimated 80% of all CVD
cases — heart disease, heart attack, heart failure, and stroke — can be
prevented. The key is to control high blood pressure and high cholesterol and
to maintain healthy habits, such as exercising regularly, eating a plant-based
diet, getting enough sleep, and not smoking.
Exercise: Guidelines recommend 30 minutes of
moderate-intensity exercise five times a week. "Doing more is better.
· Walk
for 5 minutes every 2 hours. Do a set or two of push-ups either on the floor or
against the kitchen counter.
· Perform
up to 10 repetitions of stand-and-sit exercises, where you rise from a chair
not using your arms and then sit down again.
· Find
opportunities to do extra movements. For example, park farther away from the
grocery store, take the stairs, and do simple yard work like weeding, planting,
and raking. Every bit of everyday movement can count toward your overall exercise
requirements.
Diet: Focus on plant foods; minimize intake of red
meat, especially processed meat.
Sleep: Guidelines from the American Academy of Sleep
Medicine and the Sleep Research Society recommend adults get at least 7 hours
of sleep per night on a regular basis. Studies have found that getting less
than this amount is associated with heart disease risk factors like higher
stress, increased inflammation, high blood pressure, and weight gain. Sleep
apnea can also increase the risk. According to a study published online Feb.
12, 2018 in the Journal of Sleep Disorders & Therapy, people with sleep
apnea are more likely to also have heart failure, an irregular heartbeat and
diabetes
Numbers: Keep the lower BP, LDL cholesterol, abdominal
circumference and fasting sugar < 80
(Source: Harvard Health Watch)
Dr KK Aggarwal
Padma Shri Awardee
President Elect Confederation of
Medical Associations in Asia and Oceania
(CMAAO)
Group Editor-in-Chief IJCP Publications
President Heart Care Foundation of India
Past National President
IMA
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