Doctors reveal 10 ways Indian women can protect their hearts | Health

With 50% of women in India reportedly living with abnormal cholesterol level and heart disease at younger and younger ages, there is an urgent need for women to know how to live healthily. In an interview with HT Lifestyle, Dr. Ramakanta Panda, a cardiac surgeon and vice president of the Asian Heart Institute, suggested that symptoms of heart disease in women may be different from those in men, for example, women may have a heart attack without chest pain and tend to have blockages not only in their main arteries but also in the smaller arteries that supply blood to the heart.

Although most heart patients, including men and women, would have chest pain during a stroke, it has been revealed that in women we see atypical symptoms. These symptoms may be shortness of breath, vomiting or nausea, just sweating, or pain that is not in the center of the chest but may be on the left side or in the hands.

Dr. Ramakanta Panda revealed that valve disease is also common in young women. Dr. Tilak Suvarna, a senior interventional cardiologist, noted that cardiovascular disease remains the leading cause of death in women, accounting for 1 in 4 female deaths, as women are almost as susceptible to heart disease as men , especially if they are postmenopausal or postmenopausal. diabetic or overweight.

Therefore, women of all ages should take heart disease seriously, but it is important to recognize that heart disease does not mean it is the end of the world because heart disease can be cured effectively by not wearing a sedentary lifestyle and adequate exercise. sleep, rest, spiritual well-being, feeding with adequate food products and well-being in relationships.

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Dr. Tilak Suvarna shared 10 things Indian women should do to protect their hearts:

1. Calculate your risk of having a heart attack – Coronary or ischemic heart disease can be hereditary and tends to be hereditary. If you have a first-degree relative who has had heart disease, then you are also at higher risk for heart disease. Then there are simple algorithms that can help you determine your risk of having a heart attack. These algorithms take into account your age and the presence of cardiac risk factors such as smoking, diabetes, hypertension, hypercholesterolemia. Depending on your risk status, you can take appropriate preventive measures in consultation with your doctor.

2. Know your numbers – It is important that you know what your ideal body weight and waist circumference should be, as well as your blood pressure, sugar and cholesterol values, as these are the main risk factors for heart disease. If your levels are abnormal, then you need to take the proper steps to bring them down to normal.

3. Physical Activity – It is recommended to get 150 minutes of moderate aerobic exercise and 75 minutes of vigorous aerobic exercise each week, with an average of about 45 minutes of exercise five days a week. This includes brisk walking, running, jogging, swimming, dancing.

4. Have a heart-healthy diet – A heart-healthy diet includes a low-fat, low-salt diet, plenty of fiber, vegetables, and fruits. Avoid saturated fats, sugary items, processed foods, and red meat.

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5. Lose weight – Being overweight or obese is a major risk factor. Any woman whose body mass index is greater than 25 or whose waist circumference is greater than 35 inches is at increased risk of heart disease. Regular exercise and strict diet control will help reduce and maintain her body weight.

6. Avoid smoking – Alarmingly, the prevalence of smoking in women is increasing. Although women smoke much less than men, smoking may be more harmful to women than men. Smoker women die 14.5 years earlier than non-smoker women. But the good news is that if you quit smoking, your risk is reduced to that of a non-smoker in 1 year. E-cigarette or vaping is just as bad, if not worse.

7. Oral contraceptive pills – Although natural estrogen production is cardioprotective, after menopause any externally administered estrogen does not reduce the risk of cardiovascular disease. On the contrary, it only increases the risk of heart disease and thrombosis (formation of blood clots). Therefore, use with caution and under medical supervision.

8. Stress management – Stress is another important risk factor that unfortunately cannot be measured. Stress is almost unavoidable in our lives, especially for women who have to manage household chores, work-related issues and different relationships. But it’s how you handle your stress that influences your susceptibility to heart disease. Yoga and meditation can be very helpful in coping with stress. Regular meditation can decrease your sympathetic activity and reduce your risk of heart disease. Exploring your interests and hobbies is an essential component of a healthy mind and therefore strong cardiovascular health.

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9. Stay in sync with your circadian rhythm – Adequate sleep and rest form an essential component of a healthy cardiovascular system. Irregular sleep hours and inadequate sleep have been shown to increase blood pressure and negatively affect cardiovascular health. Cutting back on screen time after 9:00 pm can help induce better sleep.

10. Cardiac Medications – If you are a heart patient or have diabetes, high blood pressure, or high cholesterol, then your doctor will have prescribed certain medications for you. Be familiar with your medications and be sure to take them regularly as prescribed, as some of these medications have been shown to reduce your chance of having a heart attack and sometimes even prolong your survival.