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Make Your Heart Healthy – Follow the steps given here…..

What is heart disease ? What is a heart attack? Am I at risk for heart disease? 


Coronary heart disease—often simply called heart disease—occurs when the arteries that supply blood to the heart muscle become hardened and narrowed due to a buildup of plaque on the inner walls of the arteries

A heart attack occurs when the plaque in an artery bursts and a clot forms over the plaque, blocking flow through the artery and preventing oxygen and nutrients from getting to the heart.

Heart disease is a lifelong condition. Once you get it, you’ll always have it. But there is much you can do to control the risk factors for heart disease, prevent a heart attack, and increase your chances for a long and vital life.

India already holds the title of the diabetic capital of the world. Estimates indicate that by 2025,we will also be the CVD (Cardiovascular disease) capital of the world with estimation of 69.8 million cases.The most common heart diseases are coronary artery disease,congenital heart disease and rheumatic heart disease

Can it be prevented? How is heart disease diagnosed? What are the signs and symptoms?

“The good news is that heart disease is preventable. You can take action to reduce your risk of heart disease by focusing on your lifestyle and habits’

The symptoms vary depending on the type of heart disease.For many people, chest discomfort or a heart attack is the first sign.
Someone having a heart attack may experience several symptoms, including:

  • Chest pain or discomfort that doesn’t go away after a few minutes.
  • Pain or discomfort in the jaw, neck,or back.
  • Weakness, light-headedness, nausea (feeling sick to your stomach), or a cold sweat.
  • Pain or discomfort in the arms or shoulder.
  • Shortness of breath.

Can it be prevented? Follow the steps given here…..

To reduce chances of suffering from cardiac disease in the future…..

You can take several steps to reduce your risk for heart disease:

Eat healthy and sleep right : 



A healthy and balanced diet is the key for a healthy heart.  A healthy diet must consist of items,which have low levels of saturated fats and more of fresh fruits and vegetables.  Eating nuts (cashew nuts,walnuts,pistas etc.., refer our health notes) and soy regularly are also found to be associated with decreased risk of heart disease.  In addition to consuming a healthy diet,it is also recommended that each person gets a minimum of seven-eight hours of sleep in a day.

Exercise Regularly

Man and woman doing stretching exercises

Regular exercise is important to strengthen the heart,lower blood pressure,keep obesity under control,get rid of stress,boost self-esteem and help sleep better.  By regularly exercising for at least 30 minutes on most days of a week,you can keep your heart healthy.  Why is walking good for everyone? Are you in a habit of walking, if not let’s make a fresh start

Strengthens your cardiovascular system : Routine walking has been identified as one of the main ingredient for a healthy heart. Regular walking can play a major role in reducing the risk of heart diseases and strokes. Many of the studies have revealed that walking can bring up the heart rate, lowers the blood pressure to a normal level and reduce the bad cholesterol (LDL cholesterol) level while increasing the good cholesterol level (HDL cholesterol). High blood pressure is known to be the primary cause for strokes. Walking briskly for about 30 minutes a day can help with the reduction of high blood pressure level and thereby eliminating the chance for strokes.

Stub the butt:

Smoking harms the lining of your arteries,leading to narrowed arteries.  This can cause heart attack,angina or a stroke.  The amount of oxygen in your blood is reduced by the carbon monoxide in tobacco smoke.  Thus,smoking is extremely dangerous for your heart and is a leading cause of heart attacks amongst the young

Limit intake of alcohol

If you have to consume alcohol,drink in moderation.  Drinking excessive amounts of alcohol causes raised blood pressure,which is one the most important risk factors for having  a heart attack or a stroke.  An increase in your blood pressure can also be caused by weight gain from excessive drinking.  Obesity too leads to cardiovascular ailments


high level of stress worsens other risk factors of heart disease such as high cholesterol and high blood pressure pushing you to lead an unhealthy lifestyle.  Engaging in deep breathing exercise,or doing,yoga help decrease stress and the temptation to indulge in bad habits.  Thus keeping one’s stress levels under control is extremely important for good heart health.

Get regular health check ups

get regular ehalth checkups-heart diseases check ups




Last but not the least,one must get regular health check-ups done to ensure that blood pressure,hypertension and cholesterol are all under control and also to rule out the risk of heart disease in the future.  It at risk,necessary lifestyle changes must be made

Control your portion size -Use small plates when eating at home and serve small portions.
Eat a healthy diet,rich in fruits and vegetables
Select whole grains & Limit unhealthy fats

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