Beating approximately 60-100 times per minute, the pumping organ of the body, the heart, is responsible for our overall well-being. Therefore, it only seems fair that we take good care of it. At present, in Goa, the mortality rates related to cardiovascular diseases are considerably high, affecting men and women alike.
To curb cardiovascular diseases, World Heart Day is observed today with the theme “Use heart for every heart”, to think and take action towards the betterment of humanity, nature and the heart itself.
HEART HEALTH
One of the most common types of heart disease is coronary heart disease (CHD). “When someone has CHD, the coronary arteries (tubes) that take blood to the heart are narrow or blocked. This happens when cholesterol and a fatty material called plaque build up inside the arteries. When an artery is blocked, it is hard for blood to flow to the heart, which can cause chest pain or a heart attack,” informs Dr Jyoti Kusnoor, a consultant interventional cardiologist at Manipal Hospital, Goa.
She further adds, “Heart failure occurs when the heart muscle doesn't pump blood efficiently as it should. In this case, blood often backs up and fluid can build up in the lungs, causing shortness of breath. Certain heart conditions like narrowed arteries in the heart and high blood pressure gradually leave the heart too weak or stiff to fill and pump blood properly.”
Heart diseases like CHD are multifactorial diseases, Dr Sabyasachi Mukhopadhyay, also a consultant interventional cardiologist at Goa’s Manipal Hospital, points out.
“There are various contributory conditions to heart diseases like diabetes mellitus, hypertension, kidney disease, tobacco/drug abuse, sleep apnea, stress, hypercholesterolemia, family history and genetic predisposition,” he informs.
Since heart failure can be life-threatening, it’s important to take proper treatment and preventive measures to help fight the disease. There's a saying that goes “Life is about the choices we make”. And according to cardiologists, our preferences are determinants of how we combat diseases.
TAKE IT EASY
At the forefront are lifestyle choices. In today's age, almost all of us are guilty of holding on to unrealistic societal pressures, paying no heed to the toll it takes on our health. We really don't mind doing those five hours of overtime trying to meet client deadlines. Glued to our seats and screens, how a comfortable desk job can risk our health is never an occurring thought.
Kids nowadays rather choose to play something on their PlayStation than participate in some sports outdoors. Adding to this is stress, something that can never be quantified. Feeling anxious about exams, being overburdened with family responsibilities, job insecurity, etc. can sometimes be an unending affair.
“It’s time we ponder on our life's purpose. We need to relax more, read more, spend more time with our family and take time off whenever possible," Dr Sabyasachi Mukhopadhyay suggests.
STAY ACTIVE
Inactivity or a sedentary lifestyle often leads to one gaining weight. Being obese can result in diseases that can impact your heart.
Heart patients must engage in some form of activity to keep their weight in check. Dr Sabyasachi recommends, "Exercise should be in moderation. Thirty minutes of mild to moderate intensity exercise daily (about 150 minutes per week), like walking, cycling and swimming are great. Weight lifting and working out in the gym should be avoided."
EATING RIGHT
It’s a no-brainer that our dietary choices need to be focused towards consuming healthy foods. While today there’s a shift to more conscious eating, many engage in diets that avoid some foods altogether. "Oils/fats are essential. MUFA (monounsaturated fatty acids) like groundnut oil, mustard oil, and olive oil should form the bulk of the cooking medium. Saturated fats like ghee and coconut oil are important and may be taken twice a week,” informs Dr Sabyasachi.
He further adds, “Red meats should be avoided, lean meats like chicken or even fish should be consumed fresh from reliable sources. Fruits and vegetables are highly recommended, especially the consumption of organic ones. Nuts and seeds are great sources of minerals and fatty acids. What’s an absolute ‘NO’ are processed foods, carbonated beverages and outside-cooked food.”
Co-morbid conditions like diabetes, hypertension, kidney disease, hypercholesterolemia and sleep apnea need to be controlled aggressively, while tobacco and other drug abuse needs to be stopped altogether. One also needs to keep a check on their cholesterol and blood pressure.
To conclude, having a good heart and a healthy one are both important. Every person has a choice to stay healthy by adapting to a lifestyle that ensures just that. Like Rudy Francisco says, “Each pulse, each throb, each palpitation is a trophy engraved with the words ‘You are still alive’.” So let’s live like that.