– 001, Himath Ghar. Plot No. 539-A Opp Khatri Manzil 13th Road Khar (W)
- Mon - Sat : 5:30 - 8:30
- Sunday - CLOSED
- +91 99304 53556
- drshridhargpadagatti@gmail.com
- Khar(W), Mumbai
- 001, Himath Ghar
World Heart Day
September 18, 2024
World Heart Day: How to Prioritize Your Heart Health
Cardiovascular disease (CVD) is the leading cause of mortality worldwide, claiming approximately 17.9 million lives annually, according to the World Health Organization. These alarming statistics underline the critical importance of heart health. On World Heart Day, celebrated every year on September 29th, we have the perfect opportunity to reflect on how we can better care for our hearts. By making small, consistent changes, you can protect your heart and reduce the risk of CVD. Let’s explore some essential and actionable tips to live a heart-healthy lifestyle, free from the worries of heart disease.
Understanding the Risk Factors
The major risk factors for cardiovascular disease include high blood pressure, high cholesterol, and smoking. However, other health issues and habits can further increase your risk. Diabetes, obesity, poor diet, lack of physical activity, and excessive alcohol consumption can all contribute to heart disease. Identifying and managing these risks is vital to maintaining a healthy heart.
Everyday Habits for a Healthy Heart
Maintaining a healthy heart isn’t about making drastic changes overnight. It’s about adopting sustainable, daily habits that promote cardiovascular health. These five factors—diet, physical activity, smoking cessation, cholesterol control, and blood pressure management—have a significant influence on your heart’s health.
Adopt a Heart-Healthy Diet
Your diet plays a central role in heart health. Instead of focusing on individual foods, consider your overall eating patterns. A heart-healthy diet is low in saturated and trans fats, salt, and added sugars while being rich in whole grains, antioxidants, fiber, and healthy fats.
Here are some heart-healthy dietary tips:
Increase Your Fruit and Vegetable Intake: A diet rich in a variety of fruits and vegetables can lower your risk of heart disease. These foods are packed with essential vitamins, minerals, and fiber that support overall health.
Make the Switch to Whole Grains: Whole grains such as oats, brown rice, and whole wheat bread are higher in dietary fiber and essential nutrients like vitamin E and B vitamins compared to their refined counterparts. These nutrients help regulate cholesterol levels and promote heart health.
Choose Healthy Fats: Not all fats are bad for your heart. Monounsaturated and polyunsaturated fats, found in avocados, nuts, seeds, and fish, are beneficial for heart health. These fats help reduce cholesterol levels and inflammation, reducing the risk of heart disease.
Reduce Salt Intake: Too much salt in your diet can raise your blood pressure, which is a major risk factor for heart disease. Instead of salt, use herbs and spices to flavor your food. This simple switch can protect your heart without sacrificing taste.
Make Physical Activity a Priority
Regular physical activity is essential for heart health. Exercise helps lower your blood pressure, improve cholesterol levels, and reduce the risk of heart disease. You don’t need to be an athlete to benefit from physical activity—any movement is better than none.
Increase Your Movement: Whether it’s taking the stairs, going for a short walk, or standing while working, small increases in daily movement can make a big difference.
Set Achievable Goals: Start with small, realistic goals like a 10-minute walk each day. Over time, work your way up to 30-60 minutes of moderate-intensity exercise, such as brisk walking, most days of the week.
Choose Activities You Enjoy: You’re more likely to stick with physical activity if you enjoy it. Whether it’s dancing, cycling, or playing a sport, find an activity that makes you feel good.
Join Social Activities: Exercising with friends, family, or even a pet can make physical activity more enjoyable and help keep you motivated.
Some heart-healthy exercises to consider include swimming, strength training, tai chi, walking, and even kegel exercises. Each of these activities helps improve cardiovascular health, muscle strength, and overall well-being.
Stop Smoking
Smoking is one of the leading preventable causes of heart disease. It damages the lining of your arteries, increases blood pressure, and reduces oxygen in the blood, all of which raise your risk of heart attack and stroke. If you smoke, quitting is the single most important thing you can do to improve your heart health.
Manage Cholesterol and Blood Pressure
High cholesterol and high blood pressure are silent killers, often with no symptoms until significant damage has been done. Regular check-ups and monitoring of these levels are critical to preventing heart disease. Lifestyle changes like eating a heart-healthy diet and exercising can help keep your cholesterol and blood pressure in check. If necessary, your doctor may prescribe medication to help control these levels
Take Action Today for a Healthier Tomorrow
World Heart Day serves as a reminder that taking care of your heart is a lifelong commitment. By making small, consistent changes to your daily routine—such as improving your diet, increasing your activity level, quitting smoking, and monitoring your cholesterol and blood pressure—you can significantly reduce your risk of heart disease.
At Active Heart Clinic, we’re committed to helping you prioritize your heart health. Dr. Shridhar G. Padagatti, an experienced cardio thoracic vascular surgeon, is dedicated to providing comprehensive cardiovascular care to his patients. Dr. Shridhar has a rich background in cardiovascular surgery, having completed his MBBS at JNMC, Belgaum, and further specializing in Cardiovascular and Thoracic Surgery from Seth GS Medical College and KEM Hospital, Mumbai. His work at leading hospitals across Mumbai, including P.D. Hinduja Hospital and Holy Spirit Hospital, has earned him a stellar reputation.
If you’re concerned about your heart health or want to learn more about how to maintain a healthy heart, contact Active Heart Clinic today to schedule a consultation with Dr. Shridhar. This World Heart Day, take the first step towards a healthier, happier heart.
Leave a Comment