Listen to what your heart says! Once in a while, we are reminded of this statement in our life. It may sound cheesy to many and a mantra to some. But I’m not here to take you through some 600-word article that teaches you the philosophy of life as the statement says. It is instead the opposite of it.

Listen!

Are we listening to our hearts? No! Because had we done it, we wouldn’t have lost almost 17 million lives every year to heart attacks or any disease of such order. We talk so much about the heart, yet do nothing to take care of it. You know, cardiovascular disease is the leading cause of death.

Now and then, we come across people dying of CVD. It is also dreadful and scary that people succumb to this disease even in their 20s. Associating CVD with an age-related ailment is a matter of the past. A report says every 1 in 5 heart attack victims is younger than 40. Also, there has been a consistent 2% rise in the rate of heart attacks among the youth.

Why is there a rise? What could be the reason behind this?

According to a ThreeBestRated Cardiologist from Newyork, eight factors are mainly responsible for CVD. Those are:

Group A:

• Hypertension
• Hyperlipidemia
• Diabetes
• Cigarette Smoking

Group B:

• Diet
• Weight
• Activity level
• Mental Wellbeing

All these factors are interrelated and contribute equally to cardiovascular diseases. The cardiologist states, “We are all familiar with the adverse cardiovascular consequences that ensue when the risk factors in Group A go unchecked. We need to understand that the same consequences are likely to occur when the risk factors noted in Group B go unchecked.”

“You’re only as old as your arteries” – Sir William Osler.

Just as Sir William Osler once said, our lifespan is determined by the health of the arteries. All these factors in groups A & B are a massive influence in determining the health of one’s arteries.

When you look at it, it all takes us to one point – Lifestyle!

Imprudent Lifestyle:

We are living busy lives. We don’t get enough sleep, have no time to exercise, and have no proper diet. If we continue this lifestyle without care, we will most likely deteriorate the arteries’ health ourselves. It may lead to the formation of plaque and rupture.

How can one lead a more prudent life?

Well, I’m not going to tell you anything differently. It is something that you hear more often from doctors and fitness enthusiasts. Eat healthy, Workout daily and get enough sleep, etc. However, no one tells us which diet to follow, and no one tells us what type of exercise helps and how much time we should spend on it.

No worries, let me walk you through it.

Know How?

Exercise

You know, I know. Working out every day is practically impossible for every one of us. However, on days when it is not feasible to hit the gym, jog, or exercise at home, climbing stairs and a stroll around your workplace or neighbourhood can help you compensate for it. Also, consider walking 10000 steps a day. It can be a great help too.

When it comes to exercises, Work out sessions must include these three things:

• Cardio: 30-40 minutes of aerobic activity like cycling, elliptical, or treadmill is advisable. Choose the activity which you feel more comfortable doing. There is nothing like the best cardio activity. Any cardio exercise that helps you achieve your result is best for you.
• Resistance: Consider doing 10-20 minutes of resistance training every day. It can help you reduce your body fat and maintain a proper weight. As muscles can burn more calories, try working on different muscle groups in different workout sessions. It can aid you in attaining a desirable shape.
• Stretching: Stretching is essential in any workout session. Yet it is usually forgotten. 5-10 minutes of stretching will help minimize musculoskeletal mishaps. And remember to stretch before and after cardio and resistance training.

Above all, making exercise a routine in your life is one of the best ways to lead a prudent lifestyle.

Follow a mindful diet plan:

Coming up with a proper diet chart is the hardest thing to do. Every suggestion you get might look challenging to follow or sound incomprehensible. Let’s keep it simple. Your diet should contain a mix of carbs, fats and protein. You don’t have to switch to a low-fat or high-protein diet. A proper combination of fruits, vegetables, whole grains and good sources of proteins and fats should be the norm.

Mediterranean Diet is one of the best examples of a heart-healthy diet.

Many times, we are confused about which are consumable and non-consumable fats. So, here is a list for your knowledge:

Healthy fats (Monounsaturated/Polyunsaturated fats)

• Coldwater fish
• Soy products
• Nuts & Seeds
• Olive/canola oils and avocado

Although these are healthy fats, one should be careful about the calorie intake of these products.

Unhealthy Fats

• Trans fats – found in coconut, palm and palm kernel oils.
• Saturated fats/Cholesterol – found in Meat, skin on turkey/chicken, egg yolks, butter and whole milk dairy products.

Carbohydrates also play a vital role in the diet. Anything that is not processed carb is healthy and good for the heart. For example, Carbohydrates found in Fruits and vegetables and Whole grain soluble/insoluble fibre like Oats, barley, wheat, corn, and brown rice are good for health.

Mental Wellbeing: Not just being physically fit. Mental well-being is essential for a healthy heart. Chronic stress and anxiety can contribute to arterial plaque.

Abstain from harmful habits

Avoid smoking, as the chemicals in cigarette smoke can thicken the blood to form clots in the arteries. It is a major risk factor.

Live long with a healthy heart!

Your heart will take care of you if you take good care of it. Heart diseases are reversible. By following a healthy lifestyle, we can beat CVD. Let us all spread awareness about CVD. Educate them to take care of themselves and lead healthy life.