How to maintain your cardiovascular health with lifestyle changes
Dr. Arun S Son, MBBS Thiruvananthapuram
22 June 2022
Cardiovascular diseases (CVDs) are now one of the leading causes of death worldwide. CVDs kill 17.5 million people every year, accounting for 31% of all deaths worldwide, according to the WHO. CV risk factors include malnutrition, tobacco and alcohol use, stress obesity, sedentary lifestyle, hypertension, diabetes, hyperlipidemia, and genetic predisposition. A common thread that is emerging from recent research studies and activities is that among Patients with CVDs, majority of them have modifiable risk factors like sedentary lifestyle, smoking, high blood pressure, diabetes, and hypercholesterolemia. However, much to our relief, these risk factors can be effectively managed through well-designed and Physician-monitored lifestyle modifications.
A few self-help tips:
Diet: Eat a balanced diet rich in fruits, vegetables, fish, and low-fat dairy products, acting as a source of enough potassium, calcium, magnesium, vitamin C, and omega-3 fatty acids. Foods like citrus fruits, grapes, black berries, blue berries, cocoa rich products, and dark chocolate reduce CVD risk. Take special care to consume a diet low in fat, red meat, sweets, and sugary drinks.
Physical activity: Change your sedentary lifestyle by doing physical activity for at least 30 – 45 min a day, 4 to 5 days a week for regulated weight loss. Any physical activity including outdoor sports, walking or brisk walking, and sweat-inducing activities are effective.
Substance abuse& Stress: Along with diet and physical activity other modifiable risk factors like smoking cessation, stress reduction by meditation also plays a vital role in reduction of CVD risk. Limit alcohol and tobacco usage, getting enough sleep, and avoiding stress are all recommended for preventing CVDs.
Monitoring health status: There is a vicious cycle between diabetes, hypertension, and CVD. Therefore, regular health checkups comprising of blood pressure monitoring, lipid profile (LDL,VLDL & TG), diabetic profile (FBS,PLBS & HbA1c), random blood sugar monitoring, thyroid profile, etc. are crucial, and helps to pre-empt medical emergencies associated with CVD.
Engagement with your Doctor: Maintaining a regular interaction with the Doctor or healthcare specialists is a practical approach to effectively manage your routine dietary and physical activity compliances.
