The growing epidemic of heart disease among Indians could be traced to two main factors improper diet and poor activity levels.
A new survey released underlined the diet- lifestyle problem among Indians. It said that almost 80% of the respondents in the 40-44 years age group had a very unhealthy diet and lifestyle.
Current diet and lifestyle habits in the 30-44 age groups:-
Frequency of physical activity/ week (less than once)
Type of fruits per day (less than one –none)
Fried/ fat rich food more than 4 times a week.
Preserved / processed food more than 4 times a week.
The factors that put the heart to risk:-
Risk factors that can’t be controlled:-
Heredity- Having a family history of heart ailments almost doubles the chances of a person facing similar health problems.
Age- Most people affected by coronary heart disease are in their 60’s. However, those in their 30’s also suffer from heart attacks now.
Sex- Men are usually more at risk. Usually, women encounter heat diseases after menopause, between 40-45 years of age.
Risk factors that can be controlled:-
High blood sugar- it affects the functioning of blood vessels in the heart.
High blood pressure- Increases the load on the heart and can result in a stroke or heart attack.
High cholesterol- It results in fatty deposits, which block the arteries.
Obesity- If your weight is above 10 per cent of your ideal body weight, you are heading for trouble.
Smoking- Compared to a non-smoker stands double the chances of developing heart disease. Smoking can also cause sudden heart failure.
Alcohol- Excessive consumption of alcohol causes irregular heartbeats and can lead to a stroke.
Diet- Low consumption of fruits, vegetables and salads and whole grains affects the hear health.
Inactive lifestyle- Regular exercise keeps obesity diabetes, cholesterol and blood pressure under control. In recent studies people confessed of doing 15 minutes of exercise less than 4 times a week, thereby exhibiting a sedentary lifestyle.
The factors on which cardiovascular disease risk was calculated:
Cholesterol reading of 200 or more
HDL (high density lipoprotein or good cholesterol) reading of 50mg\dl
BMI (body mass index) of 23 or more (over weight)
BP reading of 140mmHG or more.
Diet that helps to keep heart healthy:-
1. Oats
Dietary fibre plays as important role in maintaining our health and protecting us against many diseases like diabetes, heart disease. Oats, oat bran and oat meal contain a specific type of fibre known as beta glutan. It is a soluble fibre that helps in decreasing LDL (bad cholesterol). One of the special things about the way oats work unlike other fibres is that it lowers only bad cholesterol while levels of good cholesterol (HDL) remain unchanged. This means an even better ratio between total cholesterol and HDL, ensuring increased protection against heart disease. Oat meal is the only whole grain food recognized by the FDA to lower cholesterol and the risk of heart disease, there by allows its claim as a heart protective ingredient in food labels. Studies also show that an individuals with high cholesterol (above 220 mg/ dl) consuming just 3 grams of soluble oat fibre per day (an amount found in a bowl of oat meal) typically lowers total cholesterol.
2. Soya bean
Soya protein protect against various heart diseases and hypercholesterolemia as it decreases LDL (bad cholesterol) significantly, increases HDL (good cholesterol) and prevents oxidation of bad cholesterol to prevent oxidation in blood vessels.
3. Green tea
Several studies have suggested that drinking either green or black tea may lower blood cholesterol concentration, blood pressure and inhibit clotting of blood, providing some protection against cardiovascular diseases. While green tea benefits arise from catechins, black tea benefits arise from theaflavins, both of which inhibit oxidation of bad cholesterol LDL.
Tea contains significant amount of folic acid. Folic acid helps reduce the risk of heart disease and cancer. A person could obtain up to 25 per cent of RDA for folic acid by drinking five cups a day.
4. Barley (jau)
Several scientific researches have found unique health-promoting effects seem to be even more promising than oats. Studies suggest that barley can lower cholesterol levels as much as 15% in individuals with elevated cholesterol levels. Like oats, barley too is a good source of “ beta glucan”, a water soluble form of a fibre, which seems to retard fat and cholesterol absorption by the intestine. The fibre tends to bind bilke salts, thus increasing cholesterol removal from the body, and fat soluble substances, tocotrienols (vitamins) appear to suppress cholesterol synthesis by the liver.
5. Psyllium husk
The good old “Isabgol” is high in insoluble fibre (hemi-cellulose) and soluble fibre. Psyllium has also been known to exhibit cardio protective role as it helps in lowering blood cholesterol, especially the undesirable fraction of serum cholesterol, low-density lipoprotein B and reducing inflammation. Cholesterol lowering properties of psylium can be attributed to its high fibre content and presence of beta-sitosterol (a phyto-chemical).
Preventive measures to be followed for healthy heart:-
A person with a family history of heart ailments should go for regular check-ups after the age of 30.
Don’t over eat, have your meals on time and avoid eating late at night.
Limit the consumption of white sugar, white bread and oil.
Eat five servings of vegetables or fruits every day.
Dedicate 150 minutes for physical activity every week.
People have to stop adopting western diets that are high on fat and sodium.
It is best to consume only cow’s milk.
Avoid eating yolk of the egg.
Stick to lean meat.
Eat many colorful fruits and vegetables.
Brisk walking for 45 minutes, five time in a week, is necessary for every one. Brisk walking need not be done early in the morning but can be done any time of the day.
One can opt for yoga or other high intensity workouts too.
Conclusion
Indians have to modify their diet and lifestyle to ensure that their hearts stay healthy.
References
1. David ollier Weber, Nursing innovations: Hospitals and health networks. HHN Magazine onlinesite,2009; Jan 13
2. Heitkemper L, bren D. Medical Surgical Nursing. 7th edn, Philadelphia: Mosby Elsevier:2007
Thanks,
Health, March-2013
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