By- Nikita Bhalla
Keeping your heart healthy and happy is something you can totally manage. All you need to do is make sure you are aware about these seven commandments and keep a close tab on them.
Heart disease is the number one killer in India and claims about 7 million deaths per year, nationwide. By the year 2020, heart diseases are projected to become even more prominent as the population ages steadily. More recently, it has emerged from statistics that even younger generation or young-adults are becoming increasingly prone to the risk of heart diseases. This is due to the global rise in associated risk factors, both environmental and genetic.
On this World Heart Day, we spoke to Dr Sanjay Kalra, Consultant Endocrinologist and Vice President, South Asian Federation of Endocrine Societies, and asked him to how can one protect oneself from cardiac diseases? He said, “It lies in the seven Ss, that are the basic tenets of heart health.”
Below are the seven Ss you need to keep a check on, to avoid any kind of heart related issues.
- Sugar: Excess sugar intake is a major risk factor for cardiovascular diseases, as it is linked to weight gain and diabetes. With these associated conditions, the risk of developing heart diseases increases by as much as 30 per cent. In a study published in JAMA: Internal Medicine, those receiving 17 to 21 per cent of their calorie count from added sugar were at a 38 per cent higher risk of getting cardiovascular diseases.
- Saturated fats: Saturated fats increase the levels of cholesterol in the blood, particularly the low density lipoprotein or the ‘bad cholesterol’. Cholesterol tends to deposit in the inner walls of arteries and makes them narrow and coagulated. This reduces the efficiency of blood flow and can potentially lead to a fatal heart attack.
- Smoking: Smoking damages the inner walls of your arteries and leads to reduced flexibility. These arteries are more prone to developing atherosclerotic plaques when combined with an unhealthy diet. Nicotine induces hypertension and high adrenaline levels which further increase the load on the heart’s pumping capability. Carbon monoxide found in cigarettes can block oxygen supply and consumption, further increasing its stress. Passive or second-hand smoking is found to be equally dangerous.
- Sedentary behaviour: A lack of physical activity is associated with greater propensity for blood clots, stroke, heart attack and hypertension. Studies have shown that physical inactivity common in today’s corporate and modern lifestyle can exacerbate the risk of heart diseases by as much as 40 per cent.
- Salt: Table salt contributes to about 40 per cent of the daily sodium intake. High levels of circulating sodium is linked extensively to hypertension, a potential cause of heart disease.
- Stress: Stress has a major impact on the body, it not only affects your brain, but also your heart and overall health. Stress reduces the amount of ‘feel good’ hormones and increases the exposure to persistently high levels of stress hormones like adrenaline and cortisol. Stress also indirectly leads to changes in behaviour towards more risky patterns like sleep deprivation, smoking and physical inactivity.
- Sleep: Sleep is considered the body’s reboot. It is essential to maintain a healthy 6-8 hours of sleep to ensure that the body is refreshed and energised for the next day. Poor sleep quality is linked to increased risk of high blood pressure and weight gain, both of which can potentially translate into cardiovascular complications.
So, it’s not wrong to say that your heart health is in your hands because lifestyle choices you make are important; so be vigilant, informed and take care of your heart. On that note, here’s wishing you a Happy World Heart Day!
