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When we talk about heart health, we often think of the elderly. Unfortunately, studies show that Indians are at risk of developing heart disease at least a decade earlier than Westerners. This means that the prevalence of cardiovascular disease (CVD) is already increasing in people aged 30 and over. India is already responsible for a fifth of cardiovascular deaths worldwide. This is also reflected in the younger population, with an age-standardized death rate of 272 per 100,000 population compared to the world average of 235.
This increased risk of heart disease in young Indians is due to a combination of hereditary genes and environmental factors. Unfortunately, these environmental factors have only exacerbated the risk over time. Long working hours, often stressful jobs and less sleep have become the new normal in our lives. Modern work environments involve a lot of sitting and no exercise, which can almost double the risk of poor heart health.
A 2019 Saffolalife study found that 58% of large city dwellers between the ages of 30 and 40 who don't exercise regularly are at higher risk for heart disease. However, 92% of them do not consider a sedentary lifestyle to be one of the top 3 risk factors for heart disease. This lack of awareness compounds the problem.
We see a growing awareness among young people about the importance of nutrition for maintaining good health. But the reality is that after a long, busy day, it has often become easier to shop around and indulge in unhealthy food cravings. With less exercise and frequent consumption of junk food, the risk of belly fat, another major risk factor for heart disease, increases.
Fortunately, there is good news. Taking care of your heart is not difficult. Once you know the risk factors, you can take appropriate measures to reduce their effects. Simple changes to your diet and lifestyle can really make a difference. The most important thing, however, is to be proactive; The changes we make in our 30s and 40s can go a long way toward keeping our hearts healthy.
If you are in your thirties, it is a good idea to have your blood pressure, cholesterol, blood sugar and general health checked every year. This allows you to recognize symptoms earlier and take corrective action immediately. Develop healthy lifestyle habits such as: B. Take brisk walks at least three times a week, about 20 minutes a day. Try to take breaks between work hours for deep breathing exercises. Instead of being emotional/stressed about eating or staying awake and watching too much, manage stress with exercise and yoga. Make simple and easy changes to your diet, such as: B. Eat a serving of raw fruits and vegetables every day as a snack. Try adding heart-healthy ingredients, such as nuts, green leafy vegetables, avocados, and oats. Using a heart-healthy oil can also be a big and easy change you can make.
Remember that a healthy lifestyle that you develop early on can help lower your heart risk. So make heart health a priority today.
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