Healthy Heartfor a long happy life
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Transcript of Healthy Heartfor a long happy life
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Healthy Heartfor a
long happy life
Dr. Hari SinghHHC Healthcare
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INDIANS AT RISK HEART DISEASE EPIDEMIC
Sedentary life styles, Unhealthy diet, Stress, Diabetes, Narrower
arteries
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HAVE A HEALTH HEART
Healthy Heart for a long happy life
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Quit smokingfor a healthy heart
• Smoking reduces life expectancy by 15-25 years
• Smokers twice at risk than Non-smokers• Risk reduces on quitting smoking
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Lower the salt-intakefor a healthy heart
• Excess-salt -> high blood pressure -> Coronary heart disease
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Balanced dietfor a healthy heart
Take• Fresh fruits• Vegetables• Whole grain bread• Brown rice• Regular meals
Avoid• Fats• Red meat• Deep fried food• White sugar• White bread• Over eating• Late night meals
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Dietary fibrefor a healthy heart
• Oats, oat bran, oatmeal– A bowl (3 g.) per day– Lowers bad cholesterol
(LDL)
• Psyllium husk (Isabgol)– Lowers LDL, triglycerides,
apo-lipoprotein B, inflammation
• Soybean• Lowers bad cholesterol
(LDL)• Raises good cholesterol
(HDL)
• Green/black tea– 5 cups a day– Lowers cholesterol, blood
pressure– Inhibits blood-clotting
• Barley (jau)– Retards intestinal
fat/cholesterol absorption
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Avoid alcohol for a healthy heart
• Excessive alcohol – -> heart muscle damage -> high blood
pressure– -> Weight gain
• Avoid alcohol– At least limit it to 30ml a day
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Regular exercise for a healthy heart
How much• 30 minutes of moderate
exercise a day– Gradually increased to to
45 minutes of brisk walk/jogging
Benefits• Improves mental health• General well-being
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Routine medical check-upfor a healthy heart
What to check?• Blood pressure• Blood sugar• Cholesterol• Body mass index
When to check?• 30 year+
– 6 monthly
• 50 year+
– 3 monthly
• Marginally elevated– monthly
• Elevated– As per Doctor’s advice
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Healthy Weight, Healthy Shapefor a healthy heart
Manage waist• Apple-shaped (fat around
waist) more prone than the Pear-shaped (fat around hips)
Manage cholesterol• Cholesterol deposition
starts in childhood– Extra weight always
harmful– Small healthy dietary
changes beneficial
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Apple shape Healthy Weight, Healthy Shape
• Fat stored around the middle– Abdomen– Belly– Chest– Surrounding internal
organs• Heart• lungs
• At risk of lifestyle related diseases– Diabetes– Heart disease– Stroke– High blood pressure– Impaired lung
function– Certain cancers– Gall bladder disease
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Pear shapeHealthy Weight, Healthy Shape
• Fat stored below waist line– Hips– Thighs
• Less of heart risk than Apple shape
• Risk of weight related diseases– Arthritis
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Waist-to-Hip RatioHealthy Weight, Healthy Shape
Measurement• Signifies fat distribution
in body– around waist and hip
• Divide circumferences of – Waist at its smallest part,
and– Hips at the widest part of
buttocks
Heart risk• Ideal ratio
– Women: 0.8 or less– Men: 0.95 or less
• Heart risk ratio– 0.76 - 0.83
• Pear shape ratio– < 0.72
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Beat stressfor a healthy heart
Cumulative stress leads to• Irregular meals• Smoking• Drinking• Bad physical health• Bad mental health• Increased cardiac risk
Manage it by• Yoga/walking• Meditation• Recreation• Vacation
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Check family historyfor a healthy heart
• Coronary heart disease in close relative(s) -> Higher heart risk
• Family members:– Smoker– Hypertensive– High cholesterol– Sedentary life style– Obese– Diabetic– Heart disease
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Be aware of risk factorsfor a healthy heart
Uncontrollable factors• Heredity
– Coronary heart disease in close relative doubles the risk
• Age– Usually 60+
– 30 + also prone now
• Sex– Men + + +
– Women after menopause
Controllable factors• High blood sugar• High blood pressure• High cholesterol• Obesity• Smoking• Alcohol• Sedentary life style• Stress
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Laughter, the best medicinefor a healthy heart
• Belly laughter– Relaxes– Lightens– Refreshes– Enlivens– Strengthens heart
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Have a Healthy Heart!
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Healthy Heart for a long happy life