Cardiac Care! A necessity of Today
Are we struggling to understand the cause of multiple cardiac issues that are percolated to our younger generations? Is it their diet? Is it their lifestyle? Or is it???? Multiple queries BUT still un-answered!!!!!
“OUR HEART”, just about a size of our fist, yet, pumps about 7500 liters of blood everyday throughout our body. Is it SECURED to ignore its well being?
The complexity of blood vessels and their pumping system to transport blood and nutrients to every part of your body is astonishing complicated. The annual number of deaths from CVD (Cardio Vascular Diseases) in India is projected to rise from 2.26 million (1990) to 4.77 million (2020). According to W3HO reports, over 75% of CVD deaths in low and middle income countries where raised blood pressure happens to be amongst the most important risk factors for CVDs.
Cardio Vascular Diseases (CVDs) are a group of disorders of the heart and blood vessels, including coronary heart disease, cerebrovascular disease, peripheral arterial diseases, rheumatic heart disease, congenital heart disease, deep vein thrombosis and pulmonary embolism.
Individuals at risk of CVD may show the signs of abnormal blood pressure, glucose levels, lipid content as well as overweight & obesity. Indentifying those signs early and to receive appropriate treatment can prevent premature deaths/lethality.
Now, the question arises, WHAT TO DO??
NUTRITION & EXERCISE
Good nutrition & diet plan, these days is talking about it. There are many gimmick online platforms and numerous non-licensed websites that circulate diet schedules and plans. Is it OK to follow them blindly and without consulting an expert? Is the same diet plan applicable to all those having similar body type?
So…….. What is a healthy diet? The diet that is proved to lower blood pressure and keep blood cholesterol in a normal range. Fruits & vegetable in appropriate portions for four to five servings (about 2 to 3 cups) of vegetables every day for an adult is recommended . Dairy foods two to three daily servings of low fat milk, cheese or yogurt is recommended.
For non – vegetarians, it is recommended to have one or two fish meals a week al0ong with other protein foods such as poultry, eggs and lean meats. Lean meats are low in calories and saturated fat while provide proteins.
A fair share of grains & whole grains that can be chosen a variety of cereals, rice, pasta and breads for the most benefit.
What about fats? A balanced diet should include vegetable-based oils and dressings in small amount i.e. 1 to 2 table spoons in a day.
Occasional sweet tooth can also fit into a heart healthy eating plan with a serving of just one tablespoon of jam, jelly or sugar and should not exceed five servings a week.
Most importantly limit alcohol, as it can increase blood pressure when consumed in excess and should be discussed with family physicians.
Periodic body checkups based on your age group, following healthy diet, regular physical activity, no tobacco and physician consultation is essential to begin with for a HAPPY HEALTHY HEART !!