A healthy and happy heart has to be maintained for living a long and fulfilling life. This means that everyone needs to pay attention to their cardiovascular health by following the recommended diet and regular exercises which are the most influential factors for heart health. In this blog, ways to achieve a healthy cardiovascular status are discussed along with insights from Dr. Ameet Oswal, an esteemed interventional the best cardiologist in Bangalore, India;
Heart attack and stroke are the cardiovascular diseases that are the leading causes of death worldwide. Today in the post-pandemic era where the incidence of heart attacks has increased, it has become very important that one pays attention to all those initiatives that are associated with heart/cardiovascular diseases. And diet involving nutritious food and a physically active lifestyle goes a long way in keeping the cardiovascular system healthy.
A diet full of nutritious and healthy food plays an important role in maintaining the heart’s health. Although, there is no one magic food that can lower the risk of heart disease. So, the diet should comprise a variety of food items to balance the fat & cholesterol and fulfill the need for protein, carbohydrates, and other essential nutrients. Ideally, a plate of food containing – ¼ carbohydrates, ¼ of proteins, and ½ of vegetables are considered healthy. Dr. Ameet Oswal emphasizes having the following diet-
1. A variety of vegetables and fruits should be eaten. They contain a lot of vitamins, minerals, and antioxidants offering protection against heart disease.
2. Wholegrains like brown rice, oatmeal, barley, millets, and wheat as they are a rich source of multivitamins, minerals, and phytochemicals that offer protection against cardiovascular diseases.
3. Reduce or replace saturated oil and trans-fat with unsaturated oil made from seeds and plants like sunflower oil, olive oil, and rice bran oil. Avoid oil-fried food items. These increase the cholesterol level and chances of developing cardiovascular diseases.
4. Consume lean proteins like fish, poultry, legume, and nuts (without salt) as they contain essential nutrients to reduce cholesterol.
5. Reduce the salt intake and refrain from processed food (packed food items) as excess sodium consumption is linked with high blood pressure or heart disease. Opt for natural spices and herbs for favors in food.
Physical activity (PA) has been associated with the strengthening of muscles, metabolism, and cardiovascular health. Dr Ameet Oswal recommends the following exercises/physical activity –
1. Aerobic exercises like brisk walking, running, swimming, or cycling. One should aim for a schedule of at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity per week.
2. Strength training like bodyweight exercises or lifting weights with a schedule of 2-3 days a week. These training sessions build muscle mass and improve cardiovascular fitness.
3. Avoid an inactive lifestyle like sitting for long hours. Take frequent breaks, stretching, etc.
4. People with pre-existing health conditions should consult healthcare professionals like Dr Ameet Oswal, a heart specialist before starting any new exercise program to check on suitability and safety.
The risk of cardiovascular disease can be reduced drastically by adopting a healthy lifestyle involving a balanced diet and a regular physical activity schedule. Dr. Ameet Oswal, a renowned interventional cardiologist emphasizes following a lifestyle that promotes the heart, mind, and body. The informed choices on incorporating the recommended diet and physical activity help in taking charge of well-being and ensuring a healthy future of hearts.