According to the World Health Organization (WHO), among the deaths due to CVD (cardiovascular disease/heart disease), approximately 4 out of 5 people lose their lives due to heart attack and stroke. Cases of heart attack even among youngsters keep coming to the fore. Especially in men who reach the age of 40, problems like high blood pressure, diabetes and obesity are being seen which also harms the heart. The reason behind all these problems is busy life, bad eating habits, mental stress. Dr Ripon Gupta, Vice Chairman and Unit Head Cardiology, Max Smart Hospital (Saket), says that after the age of 40, one should stay away from some bad habits to keep the heart healthy.
Heart disease is one of the leading causes of death worldwide. In India too, cases of heart related diseases are increasing. It is important to take care of your fitness and health at every age, but if 40 is an older age then one should be a little more careful. In this article, men will know what to do to keep their heart healthy and which habits they should stay away from.
abstinence from smoking and alcohol
If you smoke or have the habit of smoking in any way. If you take alcohol then you should completely stay away from it. Consuming these things is the biggest villain for your heart. Experts say that nicotine works to shrink your veins, due to which the risk of heart attack can increase manifold. Consuming alcohol can increase blood pressure and is also very bad for your heart, so it is important that you stay away from these habits.
stay away from eating like this
Dr. Ripon Gupta says that in traditional Indian food, the amount of salt, oil and carbohydrates is mostly seen in high quantity. If such a diet is followed for a long time, it can block the arteries. If you have a habit of eating fried and sweet things then keep a strict distance from them. In today’s time, people have also started eating packaged processed food. One should maintain complete distance from this also.
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Include these things in your diet
To keep your heart as well as overall health healthy, you should include green vegetables, seasonal colorful fruits, pulses, dry fruits, nuts and whole grains in your diet.
Sleep and stress management are important
In today’s time, the sleep pattern of people has deteriorated a lot. Most people have adopted the habit of staying up late at night and sleeping late in the morning in their lives. If there is constant mental stress, it affects the heartbeat and blood pressure. To recover from fatigue and mental stress in your body, it is important to take good and proper sleep of 7-8 hours.
Manage stress like this
Good sleep reduces stress. Apart from this, do yoga. Meditation also plays an important role in reducing stress. You can go for a walk in some green place in the morning and evening.
Adopt ‘150 minutes’ fitness formula
Experts say that it is very important to do physical activity to keep your heart muscles strong, but most people have a dull routine. Say bye-bye to this habit of yours. One should do moderate intensity exercise for at least 150 minutes a week, such as brisk walking, cycling or swimming.
‘Health audit’ is necessary
Even today, very few people in India pay attention to regular health checkups, but it is a very important thing. If you are 40 years old then you should get your health checkup done every 3 months and take a health audit at least once a year. In this, get necessary tests done including checking of blood pressure, blood sugar, lipid profile (cholesterol) and weight (BMI). Especially if someone in the family has a heart problem, then more attention should be paid.
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Don’t ignore these symptoms
- chest pain or heaviness at any time
- sudden shortness of breath
- sudden sweating without reason
- persistent fatigue without effort
- Chest pain reaching left arm, neck, jaw
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