7 lifestyle changes you should make to lower risk of heart disease

Dr. Dev Pahlajani of Mumbai's Breach Candy Hospital reveals 7 important tips that may help to reduce risk of heart disease

Latest studies have shown that a majority of Indians are prone to cardiovascular diseases. Nearly 30 percent of deaths in Mumbai happen due to cardiovascular ailments, out of which ischemic heart disease tops the list. Unhealthy lifestyle is one of the major causes of heart ailments.

Dr. Dev Pahlajani of Mumbai's Breach Candy Hospital shares 7 important measures that will help reduce the chance of heart ailments:

1. Reduce stress: Financial burden, stress at workplace, such as meeting targets and reaching office on time are some major factors that lead to stress and adversely affect cardiovascular health. Reduce stress by taking up yoga and meditation, and keep your heart healthy.

2. Quit smoking: Tobacco is one of the biggest causes of increased heart attacks. Quit smoking to benefit your heart and blood vessels.

3. Walking: One must walk for at least 5km a day. 20 km of walk every week lowers the risk of heart disease and contributes to a healthy heart. Yoga and meditation also lower the risk of developing heart disease.

4. Avoid junk food: Intake of junk food causes diabetes, obesity, and rise in cholesterol. Diabetes and obesity are common diseases that increase the risk of heart ailments. On the other hand, if cholesterol gets deposited in the arteries of the heart, arteries can get clocked and result in heart ailments.

5. Control diabetes: Over 6 crore Indians suffer from diabetes, which is a major cause of developing heart disease. If diabetes is controlled with proper lifestyle management, then the rate of heart diseases will automatically drop down.

6. Prevent hypertension: The type of food that we eat, especially junk food, has a high amount of salt content. Food items with a high proportion of salt increase the risk of hypertension. Our body needs only 5 gm of salt but we tend to take 12-15 percent of salt. Cut down on salt intake to prevent hypertension.

7. Dietary changes: Include more green vegetables, fruits, dry fruits like walnuts, almonds, salads, and lean meat in a regular diet to significantly lower the risk of cardiovascular diseases. Keep a check on consumption of red meat as it pushes up cholesterol which can increase the chances of developing into a heart attack. A balanced diet which contains more protein and less fat and carbohydrate is advisable.

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