Tag: heart disease

  • Tips on how to prevent heart disease

    Heart disease: where we stand

    Did you know that India’s age-standardised cardiovascular death rate (272 per 100,000) is higher than the global average of 235 per 100,000? Heart disease is the leading cause of death globally, taking around 17.9 million lives each year. Heart attack prevention must be among our top priorities to lead a healthy life. So, let’s look at some ways to prevent and reverse heart disease.

    What is heart disease?

    Heart disease or coronary heart disease occurs when plaque develops in arteries and blocks oxygen from reaching the heart.

    Risk factors for heart disease

    The biggest behavioural risk factors of heart disease are an unhealthy diet, an inactive lifestyle, tobacco use, and excessive use of alcohol. These, individually and collectively, can result in elevated blood pressure (hypertension), raised blood glucose levels (leading to diabetes), raised blood lipids, and excess body weight. These also indicate an increased risk of heart attack, stroke, heart failure, and other complications. So, let’s look at ways of heart attack prevention.

    Ways to prevent heart disease

    Quit smoking

    The most crucial step anyone can take to lower their heart disease risk is quitting smoking. Smoking is among the leading risk factors for coronary heart disease, stroke, and heart attacks. It results in the accumulation of plaque in the arteries, which can lead to the hardening of the arteries, otherwise known as atherosclerosis.

    Smoking tends to damage organs as well and forces them to function less efficiently, putting pressure on your heart. So, in short, quit smoking for heart attack prevention.

    Pay attention to your nutrition

    Maintaining a healthy, nutritious diet can help heart attack prevention. The best diet is high in whole grains, raw vegetables and fruits, and omega-3 fatty acids (present in fish).

    Focus on eating nuts as well. Limit or avoid processed foods or those containing high amounts of sugar, salt, and partially hydrogenated vegetable oil, as these tend to worsen heart disease. Nuts contain healthy monounsaturated fats that help reduce cholesterol in the blood. Most vegetables and fruits are rich in vitamin C, which is a great antioxidant that works to prevent atherosclerosis. Omega 3 reportedly reduces the risk of developing irregular heartbeat and prevents plaque build-up. This is an efficient way to prevent heart disease.

    Along with a balanced diet, certain antioxidants and nutrients can support long-term heart health by protecting cells from oxidative damage. Evion LC Tablet and Prestel 40mg Tablet, which contains Vitamin E and L-carnitine, is known to promote cardiovascular wellness and may be used under medical guidance as part of a preventive approach for those at risk of heart conditions.

    Get moving

    With exercise, 30 is the magic number you are looking at. Get at least 30 minutes of exercise daily and aim for 60 minutes a few days of the week. The key is staying active because this will help maintain a healthy weight. Here are some exercises recommended to maintain a healthy heart — brisk walking, running, swimming, and cycling.

    You need to focus on keeping your heart pumping. Weight training can help build muscles and boost your heart to do its job better. Yoga helps to get your heart rate up while helping you manage stress.

    Get regular health checkups

    You may need to manage diabetes with medications. You can limit the effects of diabetes and reduce your risk of heart disease by choosing a healthy lifestyle. Regular cardiovascular screening helps detect risk factors in the earliest stages.

    Many heart conditions tend to go undetected without regular heart check-ups. Health checkups help with early detection, improve overall health, reduce healthcare costs, and help lower blood pressure. Regular check-ups can also help detect and treat other problems like hypertension and diabetes, which can lead to heart disease. This is one of the simplest measures for heart attack prevention.

    Manage stress

    There’s a link between high stress levels and heart disease. Stress tends to cause sleep loss and headaches and increases the stress on the heart. Try breathing exercises and yoga to alleviate stress. This is also one of the most effective measures for heart attack prevention.

    Conclusion

    There are several risk factors for heart disease, such as obesity, high cholesterol, high blood pressure, family history of heart disease, being inactive, smoking, eating unhealthily, and clinical depression. But most of these can be prevented with the right lifestyle choices. Learn to stay active and eat healthy, as this can go a long way in helping maintain heart health and heart attack prevention.

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    FAQs

    1. What are five foods that can prevent heart disease?

    Garlic, oranges, sardines, walnuts, and prunes are heart-healthy foods. The regular consumption of these food items helps with heart attack prevention.

    2. Which drink is good for the heart?

    Water is the best drink for your heart. Our bodies are mostly made up of water; water is needed for cells to function and for our blood to carry nutrients to various body parts. Besides, nutritious juices, like pomegranate juice and green juices, can also be ideal for staying healthy and aiding heart attack prevention.

    3. What are the signs of a weak heart?

    If you experience the following, chances are your heart is weak and needs attention:

    • Fatigue and weakness

    • Swelling in the legs

    • Rapid, irregular heartbeat

    • Being out of breath

    • Persistent cough or wheezing

    • Swelling of the abdomen

    4. Can stress cause heart disease?

    Stress often leads to hypertension or elevated blood pressure, which poses a risk for heart attack. Doctors believe that chronic stress is associated with increased cardiovascular events.

  • How lack of sleep affects your heart

    How lack of sleep affects your heart

    ack of sleep affects your heart

    Overview

    Good sleep is essential for your health. You need 7 to 8 hours of uninterrupted sleep to feel energetic throughout the day and help your body function at its optimum. While a balanced diet and a healthy lifestyle are vital for your overall well-being, good sleep is also crucial.

    Lack of sleep can cause serious health problems over time. These include heart disease, kidney disease, obesity, diabetes, stroke and depression.

    Read this article to understand how sleep deprivation can affect your heart.

    Effects of Sleep Deprivation

    The effects of sleep deprivation include:

    High blood pressure

    When you sleep, your blood pressure drops by 10 to 20%. Sleep deprivation causes your blood pressure to stay high throughout the night. Such elevated blood pressure at night is linked to hypertension.

    High blood pressure increases the risk of a heart attack. It also causes reduced blood flow to the brain, which could lead to a stroke. People who work long hours, struggle to deal with stress or find it difficult to fall asleep are more prone to hypertension.

    Diabetes

    Diabetes occurs when the blood glucose (or blood sugar) levels are too high for the body to process. Sleep deprivation affects blood glucose metabolism. The body finds it difficult to process the food you eat and convert it into energy.

    Lack of sleep impacts the effective management of blood glucose levels. And high blood sugar damages the arteries and affects your heart health.

    Heart disease

    Sleep and heart disease are closely linked. High blood pressure due to sleep deprivation causes chest pain. Poor sleep also affects the immune system and leads to chronic inflammation. Inflammation causes plaques to form in the arteries. The plaque hardens the arteries, hampers blood flow to the heart, and leads to coronary heart disease.

    Heart attack

    A heart attack occurs when the flow of oxygen-rich blood is hampered due to blocked arteries. Sleep deprivation and sleep disturbance also cause a sharp rise in the heart rate and blood pressure upon waking up.

    NREM (non-rapid eye movement) sleep allows the heart to slow down. In contrast, REM (rapid eye movement) sleep involves a heightened sense of activity and stress. Sleep deprivation can disturb the balance between these two stages and increase the chances of a heart attack.

    Sleep conditions that affect heart health

    Sleep apnea

    Sleep apnea and heart disease are interlinked. This sleep condition usually affects people with obesity.

    Sleep apnea occurs when your airways get repeatedly blocked while sleeping. This causes you to stop breathing for short periods of time. It affects the amount of oxygen your body gets when you sleep.

    Lack of oxygen increases the risk of heart attack and irregular heartbeats. If you already have heart disease, multiple periods of low blood oxygen can cause sudden death due to irregular heartbeat.

    Tips for better sleep

    Sleep deprivation has negative effects on your heart health. Sleeping less than six hours at night increases your chances of a heart attack by 20%.

    Sleep interruption and sleep disturbance cause a sudden rise in heart rate and blood pressure, both of which are linked to heart attacks.

    Here’s how you can improve the quality of your sleep and minimize the chances of heart problems:

    • Switch off all electronic devices 30 minutes before bedtime.

    • Follow a consistent sleep and wake-up schedule.

    • Practice deep breathing and meditation before bedtime.

    • Maintain a comfortable sleeping environment.

    • Avoid caffeine and alcohol before bedtime, as they can disturb your sleep.

    • Finish your dinner at least two hours before bedtime.

    • Avoid intense exercise in the evening, as it can raise your heart rate and affect your sleep.

    Keep your heart healthy

    Many people suffer from heart problems, irrespective of age and gender. An unhealthy lifestyle and sleep deprivation are common causes of heart disease.

    Consult a sleep specialist or your family physician, who will recommend medical treatment or therapy for stress management to help you sleep better. Switch to a low-fat, plant-based diet and regular exercise, and seek medical help to manage blood sugar and cholesterol to ensure a healthy heart.

    For more information on clinical conditions and access to a wide range of generic medicines delivered to your doorstep, visit the Medkart website today!

    FAQs

    How many hours of sleep is good for heart health?

    The need for sleep differs from person to person. While kids need more sleep, older people need less. However, six to eight hours of uninterrupted sleep is ideal for a healthy heart.

    Which is the ideal side to sleep on?

    Sleeping on the left side is ideal, as it opens up your airways and helps you breathe easily. It also helps those with sleep apnea reduce snoring and breathe comfortably.

    What is the best way to nap during the daytime?

    Napping after 3 pm interferes with nighttime sleep. If you want to nap in the afternoons, aim to nap for not more than 10 to 20 minutes. If you nap for longer, you will find it difficult to sleep at night.

  • 10 Ways to Prevent High Blood Pressure (Hypertension) |Generic Medicine for Hypertension

    10 Ways to Prevent High Blood Pressure (Hypertension) |Generic Medicine for Hypertension

    Prevent High Blood Pressure

    Hypertension or high blood pressure is very common in the adult population. It can result in potentially fatal conditions like a heart attack or stroke. Since there are typically no symptoms, you may be unaware of the condition. However, the good news is that you can prevent hypertension by making healthy lifestyle changes. The preventive measures for hypertension are categorised into two types: Primary prevention of hypertension and Secondary prevention of hypertension. Let’s read further about the preventive measures for hypertension.

    Primary prevention of High Blood Pressure (hypertension)

    It involves making simple changes to your lifestyle and eating habits to prevent hypertension. The most effective strategies include:

    1) Physical activity:

    Regular physical activity, such as brisk walking, jogging, cycling, and swimming, can help lower your blood pressure and keep it under control. Aim to get at least 30 minutes of moderate-intensity exercise most days of the week.

    2) Maintaining a healthy diet:

    Eating a diet that is low in salt, fat, and cholesterol can help lower your blood pressure. Focus on eating fresh fruits and vegetables, whole grains, lean protein, and low-fat dairy products.

    3) Maintaining the right emotion:

    Every disorder has its roots in the mind. Likewise, in some cases, high blood pressure can be a psychosomatic disorder. Some common characteristics include aggressive behaviour and becoming upset, angry, or anxious when things do not go as planned. Try to control your emotions by practicing mindfulness, meditation, yoga, and breathing techniques. This will help prevent hypertension.

    4) Keeping your weight in check:

    Being overweight or obese can increase your risk of developing hypertension. Maintaining a healthy weight through diet and physical activity can help lower your risk.

    5) Getting proper sleep:

    Proper sleep every night can reduce the risk of hypertension, diabetes, heart disease, and stroke. Sleep helps prevent hypertension by relaxing your senses.

    6) Avoiding stress:

    Stress can wreak havoc on your health. Overall, it can increase your heart rate and your risk of developing hypertension. Practice mind relaxation techniques and meditation to avoid stress.

    7) Quitting smoking:

    Smoking is a major risk factor for developing hypertension, as well as other serious health problems. Quitting smoking can help prevent hypertension.

    8) Reducing alcohol intake:

    Drinking too much alcohol can cause your blood pressure to increase. Reduce your intake of alcohol to keep your blood pressure under control.

    9) Cutting back on salt intake and processed foods:

    The more salt you consume, the higher your blood pressure. Avoiding high-sodium packaged and processed foods helps maintain weight and prevent hypertension.

    10) Monitoring your blood pressure and heart health markers regularly:

    One of the most critical aspects of maintaining stable blood pressure is regular monitoring. At times, sudden stress can lead to spikes in our blood pressure. However, consistently high blood pressure is different from a one-time spike and should be monitored closely. Also, if you experience symptoms like neck pain, restlessness, or mild to moderate breathing issues, monitoring your blood pressure regularly could be life-saving.

    Secondary prevention of hypertension

    Secondary prevention of hypertension is for people who have been diagnosed with the condition. It involves taking antihypertensive medications to lower blood pressure levels and maintain them within the normal range. If you are hypertensive, you must take your medications exactly as prescribed and follow up with your doctor frequently to prevent the risk of complications, such as heart disease and kidney disease. In addition, follow the primary prevention strategies to maintain your blood pressure levels.

    Conclusion

    Hypertension is a serious condition and should not be taken lightly. Fortunately, you can take measures to prevent hypertension and reduce your risk of complications. Try to avoid the risk factors of high blood pressure, such as obesity, a sedentary lifestyle, unhealthy eating habits, drinking, smoking, and stress. Cut down on high-sodium and processed foods. Engage in moderate physical activity and get a good night’s sleep. If your blood pressure still does not improve, consult a doctor to prevent hypertension and take medications as prescribed.

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    FAQs related to High Blood Pressure (Hypertension)

    1. What are the signs of hypertension?

    Hypertension may not lead to specific symptoms in some people and can go unnoticed. Some symptoms of severe hypertension may include:

    • Double vision or blurred vision
    • Lightheadedness/Fainting
    • Fatigue
    • Headache
    • Palpitations in the heart

    2. What are the stages of hypertension?

    To prevent hypertension, know these stages of hypertension:

    • Normal BP: Less than 120 (systolic) and 80 (diastolic)
    • Elevated BP: 120 to 129 (systolic) and below 80 (diastolic)
    • Stage 1 hypertension: 130 to 139 (systolic) or 80 to 89 (diastolic)
    • Stage 2 hypertension: 140 or higher (systolic) or 90 (diastolic)
    • Hypertensive crisis: A reading higher than 180 (systolic) and/or 120 (diastolic)

    3. At what time of the day is our blood pressure the highest?

    A person’s blood pressure typically starts to increase a few hours before they wake up. It peaks at around noon. Blood pressure typically drops in the late afternoon and evening.