According to the World Health Organization, Cardiovascular diseases are found to be the leading cause of global deaths. Particularly in India, the number of people affected by these cardiovascular diseases has been doubled from 1990 to 2016. In fact, Cardiac diseases were responsible for more deaths in India than any other non-transmissible disease, according to a 2018 study.

The risk factors of Cardiovascular Diseases:

Cardiovascular disease refers to the range of disorders that affect the heart. There are many risk factors that contribute to the onset of these heart diseases. Greater the risk factor higher the chance of developing a heart disease. While age, heredity, gender are some of the major risk factors that cannot be controlled, there are other modifiable factors which can be controlled with through lifestyle changes or medication.

High Cholesterol, physical inactivity, high blood pressure, overweight, high blood sugar are the major risk factors that can be controlled. And the best way to prevent the future onset of heart diseases is to maintain a healthy heart by reducing the modifiable risks by making healthy lifestyle changes.

Here are three simple lifestyle changes you can make right now to ensure a healthy heart:

Quit smoking:

We understand it is tough to call but its time you make those tough choices because nothing in the world affects your heart harder than continuous smoke in and out your system. The tobacco in any form is an arch enemy of the human body, the smoke narrow the arteries, damages the blood vessel and the heart. On top of that, the carbon monoxide replaces oxygen, increases the blood pressure pushes the heart to work hard for pumping the blood. Smoking also interacts and influences other factors increasing the risk of heart disease. But the good news is that the risk of heart disease slowly reduces a soon as you quit smoking and due course the risk drops significantly.

Healthy Nutrition: 

A healthy diet can help in keeping high cholesterol in check, reduces the risk of high blood pressure and sugar levels. In fact, healthy nutritious is one of our best weapons to combat heart diseases. Your diet should constitute whole foods with adequate amounts of fruits and vegetable servings. It is recommended to:

Eat: lean meats, nuts, beans, low-fat dairy products, and fish.

Limit: saturated fats (coconut oil, full-fat dairy products, red meat, etc.), alcohol.

Avoid: Trans fats (bakery products, packaged snacks, deep fried foods)

Regular Physical Activity:

Regular physical activity is the founding stone to have a healthy heart. Regular exercise particularly the aerobic type helps reduce the chances of heart attack, lowers the blood pressure, cholesterol, keeps the blood sugars in check and helps in maintaining a healthy weight.

Cannot make time for your daily walk or run? Not a problem, take the stairs instead of the elevator. Summer’s been keeping you away from your daily runs? Wind down and refresh yourself with a swimming session post work.

It is not necessary that you follow a strictest possible routine, all you have to do is make sure that you lead an active life by incorporating simple activities at any part of the day as you see fit. If you cannot run, try a brisk walk. If sprinting doesn’t excite you, swim. If swimming is not possible to go for the walk in the park. But get out and move, every day.

These are the three simple changes that you can incorporate into your life any time to strengthen your heart and reduce the risk of heart problems. However, there are other risk factors like Diabetes, High blood pressure, Obesity, which can be controlled with careful medical attention and customized lifestyle changes prescribed by the Doctor.