Wednesday May 23, 2018

World Heart Day 2017: 6 Simple Tips to Keep your Heart Healthy | NewsGram

How strong are your ABCDEF’s? Let’s find out!

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world heart day
September 29 is World Heart Day. Here is how you can care for your heart! Pixabay
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New Delhi, September 29, 2017 : World Heart Day is here, and that gives us another reason to reiterate why you should be going an extra step to care for your heart. India accounts for 60 per cent of the world’s burden of heart diseases. This risk in Indians is almost double than their western counterparts and can be mainly attributed to genetics, diet and lifestyle.

An Increasing Trend of Heart Diseases

According to a WHO report released in mid-September, it was revealed that non-communicable diseases such as diabetes, heart diseases and cancer are an increasing cause of premature deaths all around the world, taking as many as 30 million lives annually. These diseases cause self-inflicted damage and trace their roots to individual lifestyle choices such as smoking, alcohol consumption, drugs and unhealthy or unbalanced diet.

ALSO READ Even less physically fit people can help themselves to prevent risk of Heart related Diseases: Study

Common Causes of Cardiovascular Diseases

Heart diseases are primarily caused because of accumulation of fats, cholesterol and other substances within and on the walls of the arteries. This is known as atherosclerosis.

This build-up begins from a young age and ultimately results in blockage of the arteries, which disabled the heart from pumping necessary quantity of blood. This, in turns, results in various disorders of the heart and the blood vessels.

Symptoms of Cardiovascular Diseases

Typical symptoms when your heart’s health is fluctuating will include chest pain or angina, breathlessness, sweating, palpitations and gastric pain. Some people may even complain of bloating or abdomen fullness.

Your heart is the reason your body is doing everything it can. So why not do something special for your heart on this World Heart Day?

World Heart Day 2017

World Heart Day is celebrated on September 29 and focuses on a holistic approach to generate awareness about cardiovascular disease.

A truly global initiative, World Heart Day is aimed to unite people from all corners of the world in the fight against cardiovascular diseases and encourage healthy hearts and healthy lifestyles across the world.

Heart diseases are the biggest man-made killer in India and the world. So what should be done on this World Heart Day to address the problem? All you have to do is keep your ABCDEF in check.

But how strong are your ABCDEF’s? Let’s find out!

6 Simple Tips To Keep your Heart Healthy Forever:

  • ABC: “A1c, Blood Sugar & Cholesterol” :

ABC remains for A1C, Blood Sugar, and Cholesterol individually. A1C is a test to check for glycated hemoglobin; it is fundamental to hold ABC levels in line for a more beneficial heart. You must also make it a habit to monitor your blood sugar and cholesterol levels and endeavor to keep the levels inside the recommended confines.

  • D : Diet  “Eat Heart Healthy Diet” :

You must consume a heart healthy diet that includes supplement-rich foods: Nutrition is critical to general well-being. As indicated by several nourishment researchers, a diet healthy for the heart, comprising of nutritious foods, for example, 1.5 servings (43 grams) of almonds may decrease levels of heart harming inflammation and additionally bring down aggregate and LDL cholesterol. Consumption of fish or salmon is also good for the heart as they are a rich source of Omega-3.

E : Exercise “Maintain a Healthy Waistline” :

It is a well established fact that a healthy waistline directly corresponds to cardiovascular well-being. Accumulation of fat on the stomach is directly proportional to rising blood sugar levels, high blood pressure, and soaring triglycerides level which are significant hazard factors for heart ailments. As previously revealed, consumption of 42 grams of almonds every day reduces belly fat and waist circumference- and increase in both of which are well-established coronary illness risk factors.

F : Fit Lifestyle “Fitness begins with an active lifestyle” :

As indicated by the American Heart Association, 150 minutes of moderately intense physical activity each week is prescribed for development in heart-health. Alternatively, you can also undertake 75 minutes of energetic or high-force exercise.

Physical activity is a boon for your heart; no amounts of healthy or controlled diet will prove beneficial unless complimented with a fit lifestyle.

Additionally, if your heart’s health is on your mind, then you must quit smoking.

Smoking harms the inner lining of the arteries and further deposits fat, thereby resulting in clogging. A cigarette may seem small, but its effect can be long lasting and ultimately result in death. These include a stroke, angina or a heart attack.

ALSO READ Worried About Your Heart’s Health? Make These 5 Spices a Part of Your Diet and See the Benefits Yourself!

These activities must not only be taken into account to celebrate World Health Day. Instead, aim to make them a part of every routine and witness how life changes for the better!

A little effort today will go a long way to keep you healthy and ready for all that life has to offer. On this World Heart Day, if you take a pledge to keep your ABCDEF’s under check, a healthy heart and a fit lifestyle are sure to follow!

 

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According to Researchers, Exercising 4-5 Times a Day Delays Ageing

Want to stay young for long? If so, start exercising four to five times a day as it may help keep your heart stay healthy and slow down ageing, according to researchers.

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Exercise, representational image . IANS

Want to stay young for long? If so, start exercising four to five times a day as it may help keep your heart stay healthy and slow down ageing, according to researchers.

Research showed that different sizes of arteries are affected differently by varying amounts of exercise.

While exercising for about two to three days a week for about 30 minutes may be sufficient to minimise stiffening of middle-sized arteries, exercising for about four to five days a week is required to keep the larger central arteries youthful.

The study would help “develop exercise programmes to keep the heart youthful and even turn back time on older hearts and blood vessels”, said one of the study authors, Benjamin Levine from the University of Texas.

With age, arteries — which transport blood in and out of the heart — become prone to stiffening, increasing the risk of heart diseases.

For the study, published in The Journal of Physiology, the team examined 102 people over 60 years old, with a consistent lifelong exercise history.

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Exercise alone is not enough to keep you in shape. You will have to do a few more extra things before and after your workout to stay fit! Pixabay

The participants were divided into four groups depending on their exercise history — Sedentary: less than 2 exercise sessions per week; Casual Exercisers: 2-3 exercise sessions per week; Committed Exercisers: 4-5 exercise sessions per week and Masters Athletes: 6-7 exercise sessions per week.

A lifelong history of casual exercise (two-three times a week) resulted in more youthful middle-sized arteries, which supply oxygenated blood to the head and neck.

However, committed exercisers (4-5 times per week) also had more youthful large central arteries, which provide blood to the chest and abdomen, in addition to healthier middle-sized ones.

Also Read: Drinking Water Boosts Mental Skills in Elders Who Exercise

Larger arteries need more frequent exercise to slow down ageing, the researchers said.

The findings will help see “if we can reverse the ageing of a heart and blood vessels by using the right amount of exercise at the right time”, Levine explained. (IANS)