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Tips To Prevent Heart Diseases

​​​Number of studies and researches suggest that today maximum deaths in rural & urban India is because of heart ailments. The leading cause of death in both males and females in India is due to heart diseases.

According to study, nearly 25% of deaths observed in the age group of 25- 69 years is because of heart diseases. Data further suggest that 32.8% death in urban India and 22.9% in rural part of the country is result of heart ailments.

This increase in medical cases of heart diseases is mainly due to change in lifestyle. There is a common belief that only older people are prone to heart diseases. Also, in many cases people are considered as prone to heart diseases due to family history. Nevertheless, the fact remains that anyone - irrespective of age, gender, family background - can develop a heart problem.
However, scientists say that one can always take some precautionary steps to prevent the same. By following few measures like healthy diet, exercise, saying no to cigarettes, etc one can easily maintain a healthy heart.

There are various reasons that can lead to heart diseases, of which some are beyond one's reach while many can be controlled.

Uncontrollable risk factors:

  • Family history of heart diseases
  • ​Age – 65 and above
  • Diabetes mellitus
  • Women, post the onset of menopause

Controllable risk factors:

  • Smoking
  • Overweight
  • Hypertension – high blood pressure
  • High cholesterol levels
  • Absence of physical activity

Preventive measures -

One of the common ways to avoid heart disease controlling the risk factors like high blood pressure and high cholesterol levels. Here are some tips to prevent heart ailment diseases:
Let's take a look at some ways to prevent heart diseases

Maintaining a heart-healthy diet: To maintain a healthy heart, your diet should be rich in fruits, vegetables, whole grains, low-fat dairy products, beans and certain types of fish. Such kind of diet reduces risk of heart diseases.
Also, to maintain a heart healthy diet, it is essential to control specific fats you eat. For instance, saturated, monounsaturated, polyunsaturated and trans fat. Consumption of these fats raises blood cholesterol levels, thus leads to risk of coronary artery disease.

Major sources of saturated fat consists of - red meat, dairy products, coconut and palm oils. Sources of trans fat are - deep-fried fast foods, bakery products and packaged snack foods.

Exercise: Physical activities like exercise, sports, etc are perhaps the best potent medication we possess. But, after we reach a certain age-group, most od us don't pay heed to such activities. We keep ourselves engaged in some or the other work, but physical activity.

Exercise not only helps reducing weight but also increases one's metabolism. Thereby, someone who regularly exercises is less exposed to risk of heart disease and stroke. Include exercise in your lifestyle.

Avoid over-sleeping: After a busy week, people generally prefer sleeping long and steady over the weekends or holidays. Sleeping for 7-8 hours is sufficient to lead a normal healthy life. Over-sleeping keeps you away from doing anything healthy, thus exposing you more towards the risk of heart diseases.

Keep a check over your diabetes, high blood pressure and cholesterol levels: Time to time, or, regular health screenings like that of diabetes, blood pressure and cholesterol keeps you aware of your fitness level. As a thumb rule, grown ups should get their blood pressure checked once in every two-years. Starting age of 20 years, one should test his/her cholesterol once every five-years. Also, doctors advice that people who fall in the age-group of 30 and above should get their diabetes screened every 3-5 years.

Say no to smoking: Cigarettes or any form of tobacco is one of key risk factors of heart disease. Consumption of tobacco in any form damages your heart and blood vessels, thereby resulting in atherosclerosis, which can ultimately lead to a heart attack.

Smoking also increases your heart rate and blood pressure. Cigarette smoke forms carbon monoxide which takes over nexygen present in your blood. This leads to rise in your blood pressure. In addition, people who are exposed to cigarette through passive smoking are equally at higher risk of developing heart diseases.

People would often argue that they need not worry about such health issues as they are covered under best health insurance​ plan. However, health insurance plan can only provide you best of treatment in time of need, but it cannot avoid your sufferings and pains once you develop such a diseases, nor can it take care of your family's need in event of loss of your life. Remember, heart diseases has become the leading cause of deaths in India. And we wish this shall not happen to you and your family.