Heart diseases are often identified as diseases faced by older age groups. However, in the last few years, there has been a shift in the average age of heart attack where between 2000 and 2016 the number of heart attacks in the younger age group increased by 2% per year. Our heart is a mirror of health. Our overall health and poor heart health are linked to other ailments including diabetes, cholesterol and liver problems.Also Read – Check ankles for heart-related diseases: Could it be a symptom of a serious heart problem? Here’s what we know
A bad heart is an automatic indicator of an unhealthy body and sedentary behavior along with inactivity is responsible for increasing the risk of cardiac diseases in young adults. Lack of sleep, stress, drug addiction or smoking and consuming too many calories are additional causes of heart attack. Once the condition becomes severe, hospitalization is necessary so that the patient can receive round-the-clock care and be closely monitored for speedy recovery. Also Read – Foods for Heart: 5 Healthy Foods to Add to Your Diet If You Suffer from Any Heart Disease
Young adults can protect their hearts and ensure a healthy future by reducing risk factors and taking care of their hearts. Dr. Pravin Kahl, Consultant, Cardiology, Kokilaben Dhirubhai Ambani Hospital, Mumbai shares a few tips to reduce the chances of a heart attack at an early age. Read ahead! Also Read – Study Shows Link Between High Cholesterol, Heart Disease and Its Incompatibility
6 ways to protect your heart from a very young age:
Lower your blood pressure: Even mildly elevated blood pressure can eventually lead to heart problems. Therefore, it is important to check your blood pressure at least once a year.
Avoid smoking: Smoking not only damages the lungs, but it also increases your chances of having a heart attack! Smokers are two to four times more likely to develop heart disease.
Manage body weight and diet: The best defense against obesity and heart disease is a good diet and regular exercise. At least 150 minutes of physical activity per week, along with a nutrient-dense diet including vegetables, fruits, whole grains, poultry, fish, and nuts, can reduce the risk of heart disease.
It is important to understand the different types of foods that will help us. Processed food is one of our body’s worst enemies. For example, when deciding between oil and ghee, one should prefer ghee because oil contains extra processed fats. You should include salad in your diet as it fills you up and contains many vitamins, micro minerals and antioxidants that are good for your body. Also foods heavy in salt are not advised. The DASH diet, which encourages the consumption of vegetables, fruits, lean meats, dairy products, nuts, seeds and legumes, is recommended by the WHO (World Health Organization). This diet benefits both our general health and hypertension.
Control cholesterol levels: High cholesterol increases the risk of heart disease. The main causes are processed food and high sugar content. Diet and lifestyle changes can help lower elevated cholesterol levels.
Manage your workouts: A high protein diet resets the biological clock and affects metabolism to build muscle with low water intake until late at night. This increases the risk of blood clots in the arteries of the heart, which can lead to a heart attack.
Avoid sleep deprivation: At least seven hours of rest each day is needed to rebuild the brain and muscles and to relieve stress and fatigue.
The three main elements of living well and maintaining good health are diet, medicine and exercise. However, we often leave out diet and exercise in favor of focusing solely on medicine. The way medicine works and heals the body is through a balanced diet and regular exercise. Taking care of your heart as a young adult not only protects your heart now but also ensures a healthy future
