Most people in their 30s will have a healthy heart and good physical condition if they take care of themselves now. The saying “You reap what you sow” applies to the health of our hearts in the future. To ensure a healthy heart in the future, it is important to focus on the following important aspects now. Dr. Rajpal Singh, Director, Interventional Cardiology, Fortis Hospital, Richmond Road, Bangalore
As we age, our bodies go through a number of changes, and our heart is no exception. After age 30, it becomes increasingly important to take steps to maintain cardiovascular health and keep our hearts young. Regular exercise, a healthy diet, stress management, and regular checkups with a healthcare provider are non-negotiable. Dr. Rajpal Singh, Director of Interventional Cardiology, Fortis Hospital, Richmond Road, Bangalore believes that by incorporating these habits into our daily lives, we can give our heart the support it needs to stay strong and healthy for many years to come.
Getting into the habit of exercise is a great way to prevent heart-related diseases such as hypertension, diabetes, obesity and high cholesterol, thereby reducing the risk of developing heart disease. Exercise can be in any form, sports, swimming or just a simple brisk sweat-breaking walk for 40 minutes a day or at least 5 times a week.
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A diet rich in protein and low in carbohydrates and fat is recommended. This should be accompanied by a healthy intake of dried fruit, 5 servings of fruit per day, minimal salt intake, proper hydration and alcohol in moderation. One should eat small portions at regular intervals, rather than binge eating.
Smoking is by far the worst enemy for the heart and heart-related disease. A smoker is twice as likely to have a heart attack as a non-smoker, and 3-4 times more likely to die from it than a non-smoker.
It takes about a year for a person’s cardiovascular risk to be halved after quitting smoking, and two years to reach the same risk as a non-smoker. Passive or passive smoking also has similar harmful effects. Therefore, smokers of any age, especially those over 30, should stop smoking immediately.
“Prevention is better than cure.” After 30, it is recommended that you have a regular heart and health checkup at least once a year. Those with a high cardiac risk profile such as smokers, diabetics, hypertensive, obese individuals, those with a family history of premature heart disease should meet with a cardiologist and be evaluated.
All the above aspects must go hand in hand. With a good night’s sleep and positive thoughts, you can have a healthy and happy heart after the age of thirty.
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