However, did you know that an estimated 80% of all heart problems – heart attack, heart failure, and stroke could be prevented? But, the implementation of these changes is dependent on how much we value and nurture our heart health. According to Dr Ron Blanstein, a preventive cardiologist with Harvard–affiliated Brigham and women's Hospital, "Heart health is not about short-term fixes, but rather making long-term lifestyle changes," he says.
"You are not destined to have poor heart health, and there are simple steps you can take that may lower your risk if you approach it the right way." In today’s hectic world, where life’s daily demands seem like an emotional roller coaster, besides a good plant-based diet, here are top four tips to secure your heart health:
1) Focus on movement: Spend a minimum of 30 minutes of moderate-intensity exercise five times a week. However besides this, incorporate small bouts of activity throughout the day, such as:
· Get up and stretch your body after every two hours or just walk for five minutes
· Do chair yoga ( as seen here in the Tata Sky workshop)
· Have more meetings while standing
· Park your vehicle a little away from the office so that you have time to walk
· Take the stairs and avoid the lift.
2) Watch your waist-to-hip ratio: A lot of research shows that belly fat ( visceral fat that is different from fat on hips and thighs) or an unfavourable waist-to-hip ratio is highly associated with cardiovascular risk. To measure your waist-to-hip ratio, measure hips by putting the tape measure around the widest part of the hips. Now measure the smallest part of the hips. Finally, divide your waist size by your hip size.
The measurements that signal high-risk are:
· Women a waist-to-hip ratio of more than 0.8
· Men a waist-to-hip ratio of more than 0.1
3) Observe digital detox for managing stress and sleep: According to studies, social media use is linked to a number of psychological problems, including anxiety, stress, depression, loneliness, and more. Through the day, set some limits to help build boundaries around our constant tech use. In the night, at least an hour before bedtime turns off all screens. The light emitted from smartphones, computers and other gadgets suppress our body’s production of melatonin to severely disrupt your sleep.
4) See your doctor regularly to get your cholesterol levels and blood pressure checked to keep your heart healthy. You don’t have to tackle all four tips at once. Each day if you can focus on one or two areas, you’re on the right path. Looking for more simple, effective and fun ways to boost your heart health? Then message me for more details of my corporate preventive healthcare workshops.
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