5 Tips to prevent Heart Disaese


  1. Get Active – Even 30 minutes of moderate intensity activity five times per week reduces the risk of heart disease. Try to make exercise regular part of your life.
  2. Eat a healthy Heart fruits/ diet – Eat plenty of fresh fruits & vegetables. Drink lot of water.
  3. Know your Numbers  & risk:  Have your blood pressure, BSL ( Blood sugar level), lipid profile ( cholesterol) levels checked regularly.  High level all these test puts you at greater risk. Also monitor your weight, body mass index, waist circumference regularly.
  4. No addiction – Avoid smoke filled environments, exposure to second hand smoke significantly increase the risk of heart disease. Avoid tobacco & alcohol
  5. Medical Management- Take the medication that your doctor has prescribed. ( If you are on any medication)
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Protect your Heart


Most of the major cardiovascular heart disease risks factors, such as physical inactivity, stress, obesity, addiction, uncontrolled high blood pressure, diabetes can be controlled.  You, your family, your friends can protect your Heart.

Protect Your Heart:

  1. Get Active – Even 30 minutes of moderate intensity activity five times per week reduces the risk of heart disease. Try to make exercise regular part of your life.
  2. Eat a healthy Heart fruits/ diet – Eat plenty of fresh fruits & vegetables. Drink lot of water.
  3. Know your Numbers  & risk:  Have your blood pressure, BSL ( Blood sugar level), lipid profile ( cholesterol) levels checked regularly.  High level all these test puts you at greater risk. Also monitor your weight, body mass index, waist circumference regularly.
  4. No addiction – Avoid smoke filled environments, exposure to second hand smoke significantly increase the risk of heart disease. Avoid tobacco & alcohol
  5. Medical Management- Take the medication that your doctor has prescribed. ( If you are on any medication)

Don’t forget that you can do something about most of the risk factor. Discover how you can change your heart health & protect your heart.

Quiz to find out risk of Heart attack?


 

  1. Do you smoke ?
  2. Is your blood pressure 140/90 mmHg or higher OR have you been told by your doctor that your blood pressure is too high?
  3. Has your doctor told that bad cholesterol levels are high?
  4. Do you have family history of Heart attack?
  5. Do you have diabetes?
  6. Are you over 50 years old?
  7. Is your BMI (Body mass Index) is  ≥ 25?
  8. Do you get less than 30 minutes of physical activity on most days?
  9. Have you had a heart attack?

If you answered “Yes” to any of these questions, you were at increased risk of having a heart attack.

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Obesity Management


According to recent WHO statistics, 11% of India’s population is overweight & 2% of population are obese.

In last 5 years, so called obesity panaceas (a remedy for almost all diseases) have been banned in India. There is only one approved anti obesity drug in India, which is mildly effective.

Do we need only medicines to reduce weight?

Little modification in your lifestyle can prevent obesity. Positive changes in your eating & exercise behavior are essential for sustain reduction in weight.  You can assess yourself at home & start lifestyle modification.

Assessment of Obesity:

  1. Measure your BMI-  http://justforhearts.org/health-tools/bmi-calculator/
  2. If BMI >25 – Measure waist circumference. If Waist circumference found above cutoff point. For Male –  ≤ 90cm & For Female  – ≤ 80cm
  3. Conduct clinical & lab investigations- Heart Rate, Blood Pressure,  BSL fasting, Lipid profile.
  4. Assess & screen for depression, eating & mood disorder.
  5. Treat co morbidities & other health risk if present.
  6. Assess readiness to change behaviors & barriers to weight loss.
  7.  Devise Goals & Lifestyle modification program.
  8. Health team to advice lifestyle modification program.

Weight Loss Goals:

5 – 10 % body weight  Or  ½ to 1 kg per week

Lifestyle modification program:

Nutrition:   Reduce energy Intake by 500 – 1000 kcal/day

Physical activity:  Initially – 30 mins, moderate intensity exercise for 3-5 days per week.

Cognitive behavior therapy.