Celebrate World Heart Day tomorrow with these tips

TAKE HEART Celebrate World Heart Day tomorrow with these tips by Dr B K Goyal that will keep your heart beating   The fact that our heart functions 24x7 can easily be taken for granted. A healthy heart, in one hour, produces enough energy to lift a one-ton weight off the ground. But recent studies show that 50 per cent of Indians are prone to heart disease, with men in their 30s at a greater risk. But the good news is that few key steps are all that you need to ensure its well-being.  TAKE A CHILL PILL  Stressful situations are accompanied by increased heart rate and blood pressure, which increase the demand for oxygen. This additional demand may lead to chest pain. Our nervous system releases hormones that raise blood pressure which can damage the lining of our arteries. So stay positive and find ways to manage stress.  LOW FAT, CARB  Eat a well-balanced diet that includes fresh fruits, vegetables and whole grains. It is important to keep note of the total saturated fatty acids, cholesterol, fat and sodium in your everyday menu. And follow these tips: Eat fruits without peeling Have grilled, baked or roasted fish and chicken, not fried Steam vegetables before seasoning to reduce fat intake Limit oil to two to three teaspoons per day Eat 30 gm raw garlic daily.  CHECK YOUR WEIGHT  Extra weight raises cholesterol level, blood pressure and increases risk of coronary artery disease. The National Heart Lung and Blood Institute defines being overweight as having a BMI (Body Mass Index) of over 25. Those with BMI over 30 are considered obese.  KICK THE BUTT  Famed for increasing the risk of lung cancer, smoking also increases risk of heart disease. It causes rise in blood pressure and leads to the build-up of fatty plaque in the arteries. This accelerates the formation of blood clots which cause a heart attack.  CHECK FOR DIABETES  If you are diabetic, then you are three times more likely to develop coronary heart disease. Control of blood sugar levels will keep your heart safe.  GET MOVING  Exercise burns calories, helps control cholesterol and keeps diabetes away. It also lowers blood pressure and makes the arteries more flexible. Those who actively burn about 3,500 calories a week, either at work or through exercise, live longer than those who don't.  CONTROL ALCOHOL  Excessive alcohol can trigger high blood pressure, stroke, irregular heart beat and disease of the heart muscle. Calories from alcohol adds to body fat.  KNOW YOUR ROOTS  If heart disease runs in your family, precaution is a must. Risk factors such as blood pressure, diabetes, obesity are passed from one generation to another.  KNOW YOUR BP  Keep a track of errant blood pressure and immediately consult your physician in case of heaviness in the chest, severe headache, short temper and uncommon bouts of anger. Blood pressure can vary with activity and age, but a healthy adult at rest generally has a systolic pressure reading between 120 and 130 and a diastolic pressure reading between 80 and 90 (or below).      (Dr B K Goyal is Director      Cardiology from Bombay Hospital      and Medical Research Centre)  — CO-ORDINATED BY VIKAS HOTWANI