Studies over the last 60 years show an alarmingly high rate of coronary heart disease and premature heart disease among Indians.
The trend was first observed among Indians in the late 1950s, but unfortunately little has been done since then to reverse it. We are now witnessing the spread of an epidemic across the South Asian region and India is right in the middle of it.
It is estimated that Indians are nearly four times more susceptible to heart attacks than Caucasians, with 25% of attacks happening to people under the age of 40, unheard of in other populations.
Among urban Indians, incidence of heart problems is 12%, while it’s just 5% in the US. (Wait a minute, isn’t junk food more popular there?)
So, what have we done to deserve this? Is it the lack of regular physical activity? Poor blood cholesterol levels? Poor eating habits? Stress?
The reasons for this are not yet clear, but there are many possibilities. One of them could even be our genetic predisposition to heart diseases, prompting efforts (such as the collaboration between Apollo Hospitals and the US-based health institute John Hopkins) to identify the genes responsible for high cardiac risk among Indians and neutralize them.
So, it seems like we’re born with the problem. But the question is, do we have to live with the problem?
Not anymore, because you are the solution.
Scientific evidence indicates 7 risk factors, which, if addressed, can significantly reduce the risk of heart disease – even reverse it!
These are practical, commonsensical ways in which we can keep a disease that claims thousands of Indian lives annually, at bay.
1. Smoking
Smokers risk a heart attack twice as much as non-smokers. Smoking is also the most preventable risk factor. So if you smoke, quit right now. It isn’t easy, we know, but it’s possible. Also, please remember that non-smokers who are exposed to passive smoking are at an increased risk. And that’s not fair.
2. Cholesterol
Please have your cholesterol levels checked. A diet low in cholesterol and saturated and trans fat will help lower cholesterol levels and reduce the risk of heart disease. Regular exercise will also help lower ‘bad’ cholesterol and raise ‘good’ cholesterol levels.
3. Blood pressure
Like cholesterol, blood pressure interpretation and treatment should be individualized, taking into account your entire risk profile. Control blood pressure through diet, exercise, weight management, and if needed, medication
4. Diabetes
If not properly controlled, diabetes can lead to significant heart damage, including heart attacks and death. Control diabetes through a healthy diet, exercise, maintaining the right weight, and taking medication as prescribed by your doctor.
5. Lifestyle
Many of us lead sedentary lives, exercising infrequently or not at all. Simple leisure-time activities like gardening or walking can lower your risk of heart disease. Try to exercise 30 minutes a day, at moderate intensity, every day.
6. Eating
Eat a heart-healthy diet, low in salt, saturated fat, trans fat, cholesterol, and refined sugars. Try to increase your intake of foods rich in vitamins and other nutrients, especially antioxidants, which have been proven to lower your risk for heart disease. Also eat plant-based foods such as fruits and vegetables, nuts, and whole grains
7. Stress
Poorly controlled stress and anger can lead to heart attacks and strokes. Use stress and anger management techniques to lower your risk. Learn to manage your time better, set realistic goals, and take up activities like Yoga and meditation
As Indians, we have among the highest rates of heart disease in the world. And nothing is going to change if you don’t step forward and say, “Hey, I’m going to do something about it, and I’m going to start with myself.” Come, take the pledge.
Taking the pledge is good for your heart.
I Pledge to
Take the stairs more often instead of the elevator.
