Estimate your risk of having a heart attack
Coronary or ischemic heart disease tends to run in families. If you have a first-degree relative who has had heart disease, then you too have an increased risk.
Know your numbers
You should know your ideal body weight, waist circumference, blood pressure, sugar and cholesterol values, as these are major risk factors for heart disease.
Physical activity
It is recommended to undergo 150 minutes of moderate aerobic exercise and 75 minutes of vigorous aerobic exercise every week
Have a heart-healthy diet
A heart-healthy diet includes a low-fat and low-salt diet, liberal amounts of fiber, vegetables, fruits. Avoid saturated fats, sugary items, processed food and red meat.
Lose excess weight
Any woman whose body-mass index is more than 25 or whose waist circumference is more than 35 inches has an increased risk of heart disease.
Avoid smoking
Female smokers die 14.5 years earlier than female non-smokers. But the good thing is that if you stop smoking, your risk reduces to that of a non-smoker by 1 year.
Oral contraceptive pills
Even though naturally producing Estrogen is considered cardio-protective, post menopause any externally given Estrogen does not reduce the risk of cardiovascular disease.
Stress management
Regular meditation can lower your sympathetic activity and reduce the risk of heart diseases. Exploring your interests and hobbies is an essential component of a sound mind and thereby, a robust cardiovascular health.
Be in sync with your circadian rhythm
Adequate sleep and rest form an essential component of a sound cardiovascular system. Irregular sleep hours and inadequate sleep have shown to increase blood pressure and adversely affect cardiovascular health.
If you are on heart medications, take them regularly
If you are a heart patient or have diabetes, high BP or high cholesterol, then you would have been prescribed certain medications by your doctor. Familiarize yourself with your medications and ensure that you take them regularly as prescribed
This article is authored by Dr. Tilak Suvarna, Senior Interventional Cardiologist, Asian Heart Institute, Mumbai
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