Six Simple Keys to Improving Heart Health, According to One of the World’s Top Cardiologists
The heart disease is one of the concerns public health most important in the USA and affects men women and all racial and ethnic groups, and some populations are disproportionately affected.
Deepak L. Bhatt, the director of Mount Sinai Heart, who directs the areas of cardiovascular education, research and clinical work at the Icahn School of Medicine at Mount Sinai and the Mount Sinai Health System, proposes six simple tips to improve the heart health.
“A style of Healthy life it goes a long way in reducing the risk of heart disease and, as a result, also reduces the risk of things like diabetes and cancer,” says Dr. Bhatt, who joined Mount Sinai from Harvard Medical School and Brigham and Women’s. Hospital Heart and Vascular Center.
The best thing that can be done to improve the heart health is to maintain a good diet. “I endorse a plant-based diet. With lots of fresh fruits, vegetables and whole grains. One does not have to be a vegetarian, but it can be”, says the expert.
“You should avoid red meat if you can, or at least limit the amount of red meat you eat,” he adds.
The exercise daily is important. “You don’t need a rigorous workout routine at the gym. For people who really don’t like to exercise, I mean any vigorous physical activity. This can be 30 minutes of brisk walking, ideally something you sweat through. Or it can be something that you really enjoy, like gardening”, explains the expert.
Any physical activity is better than none, even if it’s just parking your car further away from the store or office and walking a little further, or taking the stairs instead of the elevator. Those small doses of exercise can add up over a lifetime.
Eat well, but not too much
It is important to maintain a good weight. “The natural tendency is to gain weight. Even 5-10 extra pounds can increase your risk of diabetes, high blood pressure, or high cholesterol, which in turn increases your risk of heart disease and other medical problems. And removing even small amounts of weight can make a difference,” says Bhatt.
Sleep is very important. “It can be difficult to get a good night’s sleep these days. Everyone has a busy and chaotic lifestyle it seems. Adequate sleep can help you maintain a normal weight and reduce mental stress,” explains the expert.
A recent study showed that people who they slept less than the recommended amount had higher rates of obesity, diabetes and high blood pressure. Lack of sleep doesn’t get the respect it deserves as a cardiovascular risk factor.
“I encourage him not to start smoking and to quit if he is,” says Bhatt. “Smoking increases the risk of heart disease and cancer probably more than any other factor,” he adds.
It’s not just about cigarettes and cigars. “Includes the I vape, which is becoming fashionable among young people, and marijuana. Some may not be happy to hear that. But the reality is that all these forms of smoking increase the risk of cardiovascular disease”, adds the expert.
Know what to do if you suspect a heart attack
“If you think you or someone else may be having a heart attack, call 911 right away,” Bhatt says as a first step. “You should call if you have significant chest discomfort. There is no need to resist at home. Do not decide that you are going to drive yourself to the hospital. Do not ask your spouse to take you, ”he adds.
If your heart were to stop beating, blood would stop flowing to the brain, and in just a few minutes the lack of oxygen can cause significant damage. You should also consider taking a basic CPR course.
These simple chest compressions can get blood flowing from the heart. “You may also want to make a note of where you might find an automated external defibrillator (AED), for example, in your office, at school, or when you’re traveling,” says Bhatt.
And he concludes: “These simple devices can determine if someone has an abnormal heart rhythm and deliver an electric shock to restore the rhythm to normal.”