Bangalore, June 18: Over the years, the blood vessels supplying blood to the heart muscle get blocked due to a deposit of cholesterol and fat. Angina or Coronary Heart Disease develops when the blockage becomes 70 per cent or more.
WHO estimates that Indians will make for 60 per cent of the world’s cardiac patients by 2010. It is not just the elderly but those in their late 20s and 30s who are now becoming vulnerable to blocks.
What are the Causes?
The causes of developing heart disease may be non-modifiable (related to age, sex and heredity) or modifiable. Modifiable causes are related to:
The fat in your body – elevated levels of cholesterol/ triglycerides/LDL (low density lipoprotein), and low levels of HDL (high density lipoprotein – good cholesterol)
Conditions which aggravate the deposits such as high blood pressure, high blood sugar and obesity
Lifestyle – wrong diet, sedentary lifestyle, stressful environment, smoking and consumption of alcohol.
How to take care of your heart?
Change your Lifestyle
Therapeutic lifestyle changes and regular exercise can go a long way to protect your heart and reduce the risk of developing Angina.
Check your Lipid Profile
Total Blood Cholesterol – Most people with 200mg/dL or lower are at low risk. Levels of 200 to 239 are borderline high.
HDL-cholesterol- If your HDL-cholesterol is below 40mg/dL you are at higher risk of developing Angina. If you can get your HDL-cholesterol to levels of 60mg/dL or above, your body is “protected against heart disease.”
LDL-cholesterol – Your chances of getting clogged arteries (atherosclerosis) is directly related to your LDL – the higher the number, the higher you are at risk. Keeping your LDL below 100mg/dL is the best way to decrease the risk of Angina. Eating foods low in saturated fats and high in fibre will help.
Triglycerides – Normal levels are 60 to 150 mg/dL. Higher levels of triglycerides can put your heart at risk. Levels that are borderline high (150 to 190 mg/dL) need diet and medication.
Reduce your Stress Levels
Use relaxation methods of yoga, pranayama, meditation and a regular exercise regimen to reduce your stress levels.
Adopt a Cardio protective Diet
Reduce your sodium intake by eliminating processed foods such as canned/instant soups, pickles, papads, packaged mixes and snack items from your diet. Instead, your diet should contain whole grain cereals and a variety of fruits and vegetables. A diet low in both saturated fat and total fat will help. Total fat intake should be no more than 30 per cent (saturated fat intake no more than 7 per cent) of daily calorie intake. The diet can include low-fat or fat-free milk, lean portions of meat and poultry (grilled not fried).
Fat intake should be sourced from nuts, vegetable oils, rice bran oil, flaxseed and fish which are high in monounsaturated and polyunsaturated fats instead of using saturated fats (ghee, butter, coconut/palm oil) and transfats (margarine, vanaspati). Avoid whole milk/milk products, chocolates, pastries, and egg yolk.
Calcium, potassium and magnesium in the diet help lower blood pressure (caution-large amounts of these can be harmful as well). Fibre in the diet (both soluble and insoluble) from oats, greens and soya can lower cholesterol and control weight.
–Agencies