This World Heart Day Know How To Maintain Your Heart Health
Introduction
The human heart is the first functional organ to develop in the embryo. From its first beat, the heart has its auto rhythmicity, which is facilitated due to the autonomic nervous system’s effect. The heart and lungs bring about circulation and oxygenation. The average heart rate is around 72 beats/minute, about 4000 beats in an hour, about 100,000 beats in a day, 365,000,000 beats in a year and around 24 billion beats during an average lifetime. Cardiac reserve is a measurement to indicate cardiac health. Cardiac reserve refers to the difference between the rate at which the heart pumps blood at any given time versus its maximum capacity.
Amongst lifestyle diseases, coronary arterial disease is highly prevalent across the globe. According to a study conducted in 2020, the annual number of deaths from cardiovascular disease in India was projected to rise from 1.26 million to 4.77 million. Coronary heart disease prevalence rates in India have been estimated over the past several decades and have ranged from 1.6% to 7.4% in rural populations and from 1% to 13.2% in urban populations. One of the most common modifiable risk factors for cardiovascular disease seen is a sedentary lifestyle combined with an unhealthy diet.
How to maintain heart health in young adults
1. Regular physical activity is important to ensure heart health. If one has led a sedentary life with no physical activity before, it is essential to start working out regularly. Exercises can include brisk walking, jogging or strength training.
2. Maintain a healthy weight. Being overweight or obese with central adiposity increases the chances of developing high blood pressure, high cholesterol and Type 2 diabetes. Calories consumed must be less than calories burnt out. Increasing physical activity, with the right quantity of carbohydrates, proteins and fat will take care of the negative calorie balance.
3. Eat a healthy diet that includes the right proportion of macronutrients and micronutrients. The type of carbohydrates should be complex, like whole grains and millet. Adequate protein intake should include lean meats and fish over red meat. Food items rich in polyunsaturated fat are good for heart health.
4. Stress management at the workplace by seeing work as a healthy challenge and not as a stressor is essential. You should look at change as an opportunity rather than a crisis.
5. Get regular health screening done, particularly for those with a risk factor of familial hypercholesterolemia, which is the way the body processes cholesterol, or a family history of heart disease.
How to maintain heart health in seniors
1. Regular physical activity such as walking can increase the heart rate to 80% of the maximum heart rate. The maximum heart rate is calculated as 220 minus the age in years.
2. There are many heart-healthy food plans. Follow a diet regimen and avoid salt, processed foods, saturated fat and foods with high glycaemic index to maintain a healthy heart.
3. Get adequate sleep by following a sleep schedule at a fixed time and have an early dinner at least 3-4 hours before the sleeping time.
4. Manage stress through relaxation techniques such as breathing exercises, yoga, Tai Chi and meditation.
5. Periodic check-ups should be done to rule out hypertension, in particular, because high blood pressure is a silent killer.
Conclusion
The heart is the first formed functional organ for sustaining life, and it needs to be revered. Keep your heart healthy at its optimum potential to maintain a good cardiac reserve.
