Cardiovascular Diseases Among Young Indians: Expert Shares Lifestyle Changes, Diet Tips to Avoid Heart Issues

Cardiovascular Diseases Among Young Indians: Expert Shares Lifestyle Changes, Diet Tips to Avoid Heart Issues

The rising prevalence of cardiovascular disease among young Indians signals a pressing health concern, highlighting the urgent need for both personal and societal interventions. Lifestyle choices exert a profound influence on heart health, with sedentary behaviours and poor dietary habits acting as primary culprits in precipitating heart ailments among this demographic.

We spoke to our expert Dr Chandrashekhar, Associate Director, Cardiac Sciences, Max Super Speciality Hospital, Shalimar Bagh – Delhi, as he dispels lifestyle changes and diet tips to avoid cardiovascular diseases among young indians. Here is what he shared with us.

Dietary Habits: Impact on Heart Health

Sedentary lifestyles, characterised by prolonged periods of inactivity, paired with diets abundant in processed foods, added sugars, and unhealthy fats, contribute to the development of obesity, hypertension, and diabetes—major risk factors for heart disease. Additionally, substance abuse, including excessive alcohol consumption and illicit drug use, further elevates the risk, with stimulants like cocaine and methamphetamine detrimentally affecting heart function.

Changes Diet Tips to Avoid Heart Issues and Cardiovascular Diseases Among Young Indians

Mental Health and Heart Disease

Moreover, mental health plays a pivotal role, as chronic stress, anxiety, and depression can provoke physiological responses detrimental to heart health. Undiagnosed congenital heart defects and valvular abnormalities also pose hidden threats, underscoring the importance of regular health screenings.

Also Read: Is it Safe to Eat Beetroot in Diabetes? Expert Sheds Light

Environmental Factors: Urban Challenges

Environmental factors, such as exposure to air pollution, compound these risks, particularly in urban areas. However, the lack of awareness among young adults regarding their vulnerability to heart disease may lead to delayed preventive measures or medical care.

Changes Diet Tips to Avoid Heart Issues and Cardiovascular Diseases Among Young Indians

Building a Heart-Healthy Diet

Emphasising controllable risk factors, such as high blood pressure, obesity, high cholesterol, and diabetes, underscores the significance of lifestyle modifications and proactive healthcare. Adopting a balanced diet comprising fruits, vegetables, whole grains, lean proteins, and low-fat

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Tasty and healthy: Lean beef’s secret to a happy heart

(BPT) – When you think about eating a heart-healthy diet, do you picture beef? Beef may not be a food that immediately comes to mind when you think heart health. However, lean beef is a nutrient-rich and flavorful food that supports a heart-healthy diet and lifestyle.

Numerous research studies have shown that incorporating lean beef into a heart-healthy diet pattern can help maintain healthy cholesterol and blood pressure levels. In fact, research from Penn State University found that people who participated in the Beef in an Optimal Lean Diet (BOLD) Study — who ate 4 to 5 ounces of lean beef each day as a part of a heart-healthy diet including vegetables, fruits, whole grains and low and non-fat dairy — maintained healthy blood cholesterol levels.

People are more likely to maintain a healthy diet if it is satisfying and enjoyable, says Shalene H. McNeill, Ph.D., RDN, executive director of Nutrition Science, Health and Wellness at National Cattlemen’s Beef Association — a contractor to the Beef Checkoff. “The good news is you don’t have to give up your favorite foods like beef. It’s all about balance.”

In honor of American Hearth Month, McNeill has offered her top three tips and recipes for incorporating beef into your diet so you can support your heart health and your taste buds too.

1. Choose lean cuts

When shopping for beef, opt for the leanest cuts available. A good rule of thumb is to look for “round” or “loin,” like sirloin, tenderloin or eye round roast. These cuts typically have a lower fat content, making them heart-friendlier options that are equally tasty.

2. Employ heart-healthy cooking methods

The way we prepare our meals can significantly impact its nutritional value. Before cooking beef, trim any visible fat which also helps cut calories. Cooking techniques

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4 tips to live a more heart-healthy lifestyle

(BPT) – In honor of American Heart Month this February, you can make positive changes to your well-being by evaluating how your everyday lifestyle affects your heart health. To get started, take steps to understand your risk, then consider making healthier choices to help lower your chances of heart disease.

Registered Dietitian and Nutritionist Dawn Jackson Blatner shares a few of her tips to help you live a heart-healthy lifestyle, starting with your routine wellness visits.

1. Know your risk

Getting regular health screenings as part of your annual exam is crucial to understanding your risk for heart disease. By consulting with your primary healthcare provider on a regular basis, you can ask questions and get advice on practical steps you could take to improve your well-being.

“Regular wellness visits are a crucial part of staying healthier,” Blatner advises. “And it’s always recommended to talk to your doctor before beginning any new exercise routine or nutrition program.”

2. Stay active

Try to fit 30-60 minutes of physical activity into your day, which can include walking, gardening or household chores as well as swimming, dancing, playing a sport or taking a fitness class. Various aerobic activities that get your heart rate up, strength exercises to build muscle, plus yoga or stretching for flexibility are usually a good mix.

Make it easier to exercise enough each day by breaking up activity into smaller chunks rather than doing it all at once.

3. Reduce stress

The good news is that many of the activities you can do to keep physically active have the added benefit of reducing your stress levels. According to the Mayo Clinic, exercise can improve your mood, reduce tension and help you focus throughout your day.

Apart from exercise, you can try meditation, breathing exercises and any

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