Wednesday December 19, 2018

4 Ways to Beat the Risk of Heart Attack in your 30s

Unhealthy eating habits and sedentary lifestyle are some major factors why men and women are at the risk of developing cardiovascular diseases early on in life

0
//
A healthy diet can help you to counter heart related diseases
Republish
Reprint

Jan 10, 2017: According to the WHO, over 17.3 million people die every year from the heart attack and stroke. And if we look at the Indian context, things don’t look bright either. Unhealthy eating habits and sedentary lifestyle are some major factors why men and women are at the risk of developing cardiovascular diseases early on in life.

At an event to commemorate the ‘World Heart Day’, several health experts across the country stated that there are several instances of individuals in the late 20s and early 30s being admitted to hospitals for the treatment of ailments related to the heart. If this trend continues, then the country would transform into the ‘Heart Disease Capital’ of the world in the near future. Heart problems are critical, and the risk can be averted by resorting to the healthy lifestyle.

Go to NewsGram and check out news related to political current issues.

 

Say No to Smoking

If you are a smoker, it’s time to ditch the habit. It is a well-established fact that cigarette smoking is linked to lung cancer and respiratory tract disorders. But, did you know that this habit can also put you at the risk of heart diseases? Here’s how cigarette smoking can lead to heart diseases –

  • Deprives heart from receiving enough oxygen
  • Shoots up the blood pressure
  • Increases heart rate
  • Causes clots in the blood which can cause heart attack and stroke
  • Damages blood vessels of the heart

While most people are aware of the hazardous effects of smoking, giving up on this habit is not easy. One has to stay determined. You could also consult a doctor or physician for medications or techniques to fight the urge to smoke. Try using nicotine gums and patches, which have proved to be effective for other people.

Stay away from Junk Food

Those with a family history of coronary heart diseases should particularly be careful about what they eat. Consuming trans-fat and sodium-laden food can build up fat deposits in the coronary arteries that can further lead to heart failure and even stroke. Therefore, bid adieu to pre-packaged convenience food and say hello to the following dietary choices that promote good health –

  • Increase the intake of dietary fiber like whole grains, nuts, seeds, legumes, etc.
  • Have a generous portion of fruits and vegetables, especially those with a low glycemic index like apples, cherries, tomatoes, lettuce, cauliflower, bell pepper, bottle gourd, etc.
  • Include supplements like fish oil and Omega fatty acids which help control cholesterol and high blood pressure.
  • Consume enough water. Health experts point out that consuming an adequate amount of water per day can significantly reduce the risk of heart diseases. Studies have also indicated that not drinking enough water can lead to dehydration, thereby elevating the risk of heart diseases, such as, whole blood viscosity, plasma viscosity, hematocrit and fibrinogen. Therefore, invest in a good water purifier, such as a Kent water filter that gives out pure drinking water without leaching out essential natural minerals. This way you will have access to clean and fresh drinking water always.

Go to NewsGram and check out news related to political current issues.

 

Don’t be a Couch Potato

For the optimal cardiovascular health, the American Heart Association recommends

  • 30 minutes of a moderate aerobic workout for five days a week or 25 minutes of a high-intensity aerobic exercise for at least three days in a week is essential.
  • Muscle or strength training for a minimum of 2 days in a week is also advantageous for weight loss along with many health benefits.

Therefore, put on your workout gear and chalk out a fitness goal. People who are over-weight should start with a moderate workout, and slowly transcend to a more vigorous routine. Group classes for aerobics and Zumba are fun to attend, and will also keep you motivated. Look out for unique exercise options in your neighbourhood. These days, several social apps will connect you with people who are on a similar mission for good health. It’s always better to work out with a buddy than alone. You can also consider joining a running group. It is a great way to reach your fitness goal and strike new bonds of friendship, at the same time.

Correct your Sleep Cycle

Not many people realize, but there is a strong correlation between the lack of sleep and an increased risk of heart diseases. Sleeping for less than six or seven hours a day is not good for heart health.

  • The shorter spell of sleep shoots up the blood pressure and increases the danger of heart attack and stroke
  • Sleep deprivation can also lead to the increased heart rate.

Look for latest news from India in NewsGram.

Whether for a healthy heart or better concentration, maintaining the sleep hygiene is quite important. In the age of the internet and smartphones, people tend to stay awake for long hours. As a result, they are unable to have the required amount of sleep at night. The key is to shut all distractions, such as, laptops, phones, TV, etc. few hours before the sleep time. If you are required to get up at a certain time every morning, clock your sleep time accordingly.

Wishing for good health is not enough. You need to take a good care of yourself to enjoy the optimal health not just in your younger days but throughout.

Click here for reuse options!
Copyright 2017 NewsGram

Next Story

Road Traffic Accidents Cause 1.35 Mn Deaths Each Year: WHO

WHO noted that 48 middle- and high-income countries that have implemented strong road traffic laws and other safety measures have made progress in reducing road deaths.

0
Traffic Crashes, Road Traffic
Two bikes were involved in an accident with a bus that crashed and turned on its roof near the town of Franschhoek, South Africa, March 7, 2015. VOA

The World Health Organization (WHO) is calling for urgent action to put a brake on road traffic crashes that kill 1.35 million people every year, mostly in poor developing countries.

In Geneva, the U.N. agency launched its global status report on road safety 2018.

The report found road traffic injuries to be the leading killer of children and young people aged five to 29 years, with a death occurring every 24 seconds. The report said more than half of those killed are pedestrians, cyclists, and motorcycle riders and passengers.

Etienne Krug, head of the U.N. Agency’s Department on Disability, Violence and Injury Prevention, called these deaths a huge inequality issue.

Traffic Signals, Road Traffic
Traffic and congestion on roads is frequent in all cities of India. Wikimedia

“Low-income countries have one percent of the vehicles in the world and 13 percent of all the deaths; while high-income countries have 40 percent of all the vehicles,” Krug said. “So, that is 40 times more, but only seven percent of the deaths.That is half of the deaths with 40 times more vehicles.”

The report said death rates are highest in Africa and lowest in Europe. Some of the key risk factors include speeding, drinking and driving, and failure to use seat belts, motorcycle helmets and child restraints.

Krug said putting the right measures in place will save lives. These include the right legislation and enforcement, creating special lanes for cyclists and improving the quality of vehicles.

Road accidents in India
Road accidents in India. Pixabay

“It is not acceptable that vehicles are being sold in developing countries that look the same as the vehicles that we see here in Switzerland or the U.S. or anywhere else, but that are not,” Krug told VOA. “Because to make them cheaper, they have been stripped of all of their safety features, such as air bags or electronic stability control, etc.”

WHO noted that 48 middle- and high-income countries that have implemented strong road traffic laws and other safety measures have made progress in reducing road deaths.

Also Read: HIV Epidemic Spreading Rapidly in Pakistan: WHO

However, it said no such progress has been made in low-income countries where safety measures are lacking. (VOA)