Heart Health
Technological revolution has been a giant
leap ahead for
mankind yet a huge
step backward interms of repercussions on
well-being.Modern
gadgets and instant processed meals add to convenience but substract heart
health.Cardiovascular disease
is surely the
cumulative effect on life style changes like sedentry
habits ,haphazard
eating,stress,smoking ,pollution,and genetic factors.
Cause and effects –a bird’s eye view with millions of sufferers worldwide India is getting closer
to becoming the hub of
cardiovascular disease and awareness & prevention is the need of the hour. Of the many cardiac
risk factors, high
cholesterol is the
foremost as at any given level of cholesterol, the ratio of total cholesterol to
higher in Indians . Research has established that people with high cholesterol
have a greater risk of heart disease than people with optimal levels. To understand
cholesterol is a wax-like fatty substance (lipid)found in the cell membranes of
all body tissue. About
75 % of it is
synthesised by the body, with the rest being of dietary origin.
Despite cholesterol's
bad reputation, it is actually necessary for proper body function and plays a
central role in biochemical processes including the production of sex hormones.
There are two major forms of cholesterol. One is HDL(high-density
lipoproteins) which
are often referred to as good cholesterol, carry cholesterol
from the blood to the
liver for elimination from the body. Another is LDL(low-density lipoprotein)or
bad cholesterol carry cholesterol from the liver to the rest of the body. Your
total cholesterol considers both HDL and
LDL cholesterol levels are both important for good health.
These disorders are also linked to
high triglyceride levels which will take us to the world of coronary artery disease
and many more degenerative disease. Some dietary changes are key to lowering both
cholesterol and triglycerides .keeping an eye on our daily routine.
Top 11 causes of Unhealthy heart
(1)Alcoholism
(2) Amino acid
deficiency
(3) Biotin deficiency
(4) deficiency of natural antioxidants
(5) Essential fatty
acid deficiency
(6) Excess dietary
sugar
(7) Fiber deficiency
(8) Food allergies
(9) hydrogenated or
processed fats
(10)Liver dysfunction
(11)Vitamin c deficiency
10 Causes
of low cholesterol
(1) Adrenal stress
(2) Cancer
(3) Cholestrol-lowering drugs
(4) Excessive exercise
(5) Low-fat diets
(6) Psychological deficiency
(7) Immune decline
(8) Essential fatty acid deficiency
(9) Recreational drugs
(10)Chronic hepatitis
So lifestyle and dietary modification is a key factor to reduce cardiovascular risk. The heart study says has found that 79% of Indian men and 83% of Indian women are physically inactive . While 51% of men and 48% of women are on high-fat diets. Some 60% of men and 57% of women were found to have a low intake of fruits and vegetables,while 12 % of men and 0.5% of women smoke.
Healthy heart diet plans
a Limited
saturated fats
b) Reduce high-fat red meats and fatty meats
c) Choose toned milk, yoghurt, or buttermilk
d) Avoid deep-fried foods
e) Use mono-unsaturated oils such as olive oils
f) Eat foods containing polyunsaturated fats
g) Increase fibre intake and include plant
sterols.
h) Reduce salt intake
i) Limit alcohol and caffeine
j) Eat fresh oily fish at least twice a week.
Healthy heart Tips
(a) 30 minutes of
exercise daily
(b) quit smoking
(c) Take food supplements
(d) practice stress control
(e) keep healthy
work-family-relaxation in balance.
The heart of the matter is that a healthy heart is required
lifelong and this can be achieved by maintaining optimal cholesterol levels.
So it is necessary to heart and undertake precautionary measures
to heart and undertake lifestyle changes, avail of cardio-friendly
dietary ingredients and supplements, ensure stress control and
implement a daily exercise regimen to remain healthy.
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