With heart disease coming first as a killer globally, genetic predisposition does merely influence it. Lifestyle and preventive care outweigh anything else in set reduction of risk, according to the world's top-ranked cardiologists.
Below are the recommendations given by the world's top cardiologists:
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Track your numbers:
This will be helpful for early risk assessment. The world's top cardiologist recommends tracking:
- Blood Pressure
- Cholesterol
- Blood Sugar
- BMI and waist circumference
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Adopt a heart-healthy diet:
The world's top cardiologist recommends following a strict diet pattern:
- Mediterranean diet:
Rich in vegetables, fruits, nuts, legumes, olive oil and lean proteins like fish.
- Reduce Sodium:
High salt intake is a leading cause of high blood pressure
- Limit intake of red and processed meats:
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Avoid trans fats and refined sugars.
- Move more, sit less:
Moderate exercises improve cardiac function and reverse plaque buildup.
Recommendations are as follows:
- 150 minutes of moderate exercise per week.
- Strength training twice a week
- Avoid prolonged sitting
- Quit smoking and limit Alcohol:
Tobacco use is the primary reversible cause of heart disease. So, one should:
- Stop smoking immediately. There are no safe levels of tobacco use
- Alcohol intake should be limited to 1 drink a day for women and two drinks a day for men.
- Manage stress and sleep:
Mental health is directly connected to heart health. Chronic stress, poor sleep, and anxiety elevate cortisol and blood pressure.
Advice from the experts:
- 7- 8 hours of quality sleep
- Practice mindfulness, meditation or yoga
- Address work-life balance and avoid burnout.
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