Dr.Harinder Singh Bedi
World Heart Day – 29 Sep – is meant to inform people all over the globe that cardiovascular disease (which includes heart disease and stroke) is the world’s number one killer claiming 17.5 million lives every year. Created by the World Heart Federation, it aims to educate the masses that controlling important risk factors like tobacco use, physical inactivity, and unhealthy diet can help to prevent at least 80% of premature deaths caused by heart disease and stroke. This is the need of the hour in Punjab since the incidence of heart and vascular diseases is high in our state (approx 6% of the adult population).
The official theme for World Heart Day 2025 is “*Don’t Miss a Beat*”. This theme emphasizes the importance of vigilance in heart health, encouraging individuals to be proactive, listen to their bodies, seek timely medical care, and take continuous, healthy lifestyle actions to prevent premature deaths from cardiovascular disease. The theme emphasizes the role of individuals in preventing CVD and improving overall heart health.
Our global platform for action aims to give hearts a voiceand to ensure that our hearts should not just tick – they should beat strongly”.
Some Startling Facts about Cardio Vascular Disease (CVD) in India: Every minute, four people die of a heart attack in India and the age group affected is usually 30 to 50 years. It is unfortunate indeed that according to the Global Burden of Disease (GBD) study – 25% of heart attack deaths in India occur in people below 40 years of age – this has been highlighted in recent times by well-known media and social site personalities falling to the disease. The growing burden of CVD in India can be attributed to an increase in the prevalence of cardiovascular risk factors like stress, hypertension, diabetes, physical inactivity, tobacco use, obesity, and dyslipidemia. In order to ensure optimum heart health, it is important to deal carefully with the risk factors that predispose us to CVD.
Stress
Chronic stress, anxiety, depression, and social isolation increase the risk of developing CVD and are important factors nowadays
Smoking & Heart Disease
Cigarette smoking is responsible for 10% of all CVD cases. Smoking leads to increased fatty deposits in arteries, increases clotting of blood, has an adverse effect on blood lipid levels; promotes the spasm of coronary arteries, and causes damage to the lining of blood vessels. In addition, Nicotine present in cigarettes raises blood pressure and accelerates heart rate.
High Blood Pressure
Constant excess blood pressure on the walls of arteries weakens them and makes them more susceptible to atherosclerosis.
Abnormal Lipid levels
Cholesterol is a fat-like waxy substance that the body uses for building cell walls and for making several essential hormones. Normal levels are essential for health. When the lipid levels are abnormal arteries can get blocked.
Diabetes
Diabetes predisposes a person to heart disease. The risk of heart disease in diabetic men is 2-3 times more than in non-diabetic men, whereas diabetic women are 3-7 times more prone to heart disease as compared to non-diabetic women.
Diet
A diet high in animal fat and low in fruit and vegetables increases the risk of heart disease. In addition, high consumption of alcohol also has an adverse effect on heart health. Consuming a low-fat diet (rich in fruits, vegetables & whole grains) has a protective effect on the heart over the long term.
Make sure you attend your regular check-ups. And never avoid calling the emergency services if you need to – every hospital is open 24X7 – and the medical profession is there for you.
The key message is: Use Heart For Action. To think differently, to make the right decisions, to act with courage, to help others and to engage with this important cause.
WHAT YOU CAN DO – TAKE ACTION TO PROTECT YOUR HEART
1. Get Active
Even 30 minutes of moderate intensity activity five times per week reduces the risk of heart disease and stroke
• Physical activity does not need to be pure exercise ! Other activities such as doing household chores count
• Set realistic goals – building up levels of activity gradually will seem less overwhelming than trying to run a marathon on the first go.
• Investigate physical activity schemes in your area – some cities have cycle to work schemes which might help you fit exercise into your busy schedule.
• Provide children with opportunities for increased physical activity: be active with your children and practice what you preach, this could include walking or cycling to school together.
• Limit time spent watching television or playing computer video games to no more than 2 hours a day and offer more active alternatives.
• Even 30 minutes of moderate-intensity activity five times a week reduces the risk of heart disease and stroke.
• WHO recommends 150 minutes of moderate intensity or 75 minutes of vigorous-intensity physical activity per week. These can be achieved even at home :
• Take short active breaks during the day
1. Follow an online exercise class – Our own Bhangra and Giddha are excellent cardio exercises !
• Walk, avoid sitting for long periods
• Check your weight regularly, wear your trousers to see if they still fit – one can miss this if one is in lounge/sports wear all the time at home
2. Eat a heart-healthy diet
A diet rich in fruit and vegetable helps prevent heart disease and stroke.
• High dietary intakes of saturated fats, trans-fats and salt increase your risk of suffering from a heart attack or stroke: too much salt can lead to high blood pressure; too many fats can lead to clogged arteries.
• It can seem hard to stop eating the foods you love. Instead of avoiding sweet foods completely, swap jalebi and gulabjamun for alternative treats such fruits.
• Make healthy food exciting for children – choose colourful foods and involve them in the cooking.
• Limit salt intake to less than five grams per day (about one teaspoon).
• Consider portion sizes; use smaller plates, and ensure larger portions of fruit and vegetables than meat or carbohydrates.
• Prepare your child’s lunch at home and make sure healthy options are taken to school . Encourage your child to make healthy food choices at the school canteen if possible. Lobby your children’s school for good food choices.
• Ensure every evening meal contains at least 2 to 3 servings of vegetables per person and avoid foods with high levels of saturated fats, trans-fats, salt and sugar.
• Be wary of processed foods which often contain high levels of salt. •
3. Say ‘no’ to tobacco
Quitting smoking and avoiding second hand smoke reduces risk of heart disease and stroke
• It is crucial to ban smoking in your home to protect your families future. It is good that the Indian Government has taken an initiative in banning smoking in public places .
• Educate children on the dangers of tobacco use, to help them to choose not to smoke themselves.
• If you’re finding it hard to stop smoking, visit your doctor for advice
4. Know your numbers
It is important to keep a regular check on your heart health.
• Visit your doctor who can measure your blood pressure, and check your cholesterol and glucose levels, weight and body mass index (BMI).
• Once you know your overall CVD risk, you can develop a specific plan of action to improve your heart health. Make this action plan clearly visible in your home as a reminder !
The author is Director of Cardio-Vascular Sciences at the Park Hospital, Mohali and was earlier at the Escorts Heart Delhi and the St Vincent’s Hospital Sydney. He is Past President of the Venous Association of India (VAI) and the Founding Chairman of the Assn of North Zone CTV Surgeons (ANZCTVS)
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