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Have a healthy heart

Irregular food habits and bad habits in general are the main inputs for CAD at a later stage in life

Photo: K.R. Deepak

WALK FOR HEALTH What better way to keep fit?

In today's fast track world one comes across a number of mass movements on a daily basis. While some are aimed to trigger a political debate others focus on the economic front. But here is one movement that was started a couple of years ago in the United States of America to bring forth the issue of cardiovascular disease plaguing women. Though the movement originated in the US to tackle the biggest woman killer, over the years it has become a mass movement and has gained prominence all over the world. February 3 has been earmarked to celebrate the movement and it has been christened as 'Go red for women day'.

Heart diseases

According to Rajni Mukherjee, paediatric consultant the process of atherosclerosis, the process of deposit of fats in the arteries starts as early as from the 10th year. "By the time one reaches the age of 30 and if he or she has got a history of coronary artery disease (CAD) in the family then they can be categorized under the high risk group."

How to tackle the menace

According to Dr. Rajni awareness is the key and that should start at the school-level itself. "Children should be taught of good food habits, hobbies and the efficacies of regular exercise in the school level. Unhealthy food and bad habits in general turn out to be the main inputs for CAD in the later stage of life."

Risk factors

There could be many reasons but here are a few that contribute immensely to the CAD: High blood pressure, diabetes, smoking, high cholesterol levels, family history of CAD, obesity and stress-full or sedentary life style.

Check on the levels

Knowing a few numbers can stave off the disease. Here are a few numbers that one needs to know: LDL (bad) Cholesterol - less than 100 to 160 mg/dl; HDL (good) cholesterol - 50 mg/dl or higher; Triglycerides - less than 150 mg/dl; blood pressure - 120 to 80; fasting glucose - less than 100 mg/dl; body mass - less than 25 kg/msq; and waist - 35' for women and 37-40 for men.

Food habits

Dr. Rajni says that one should have full control over the food habits. Here are some tips from her: Eat fresh and processed food; never boil vegetables but steam them; do not deep-fry; avoid junk food; eat a balanced diet comprising fruits, vegetables, cereals, grains, fat-free or low-fat dairy products, nuts, legumes, fish and lean meat.

"Go for more garlic as it reduces the LDL cholesterol and BP. It is advisable to maintain a food diary," says she.

Exercise

"Exercise is a must in one's daily life. A planned exercise programme of 30 minutes can keep away many diseases. Busy people can break it up into two sessions of 15 minutes each but make the session part of your life.

The exercise programme can be split into different forms like swimming, walking, jogging, aerobics or yoga to avoid monotony and to make it interesting.

Avoid exercise immediately after food and stop the moment you feel shortness of breath or dizziness. Start the session with slow warm ups and then move to rhythmic and faster movements," says she.

A warning for women

Women are more prone to the CAD as they not only consume oily food but the exercise part is yet to catch up with the Indian women in a big way. Housewives do not exercise and the working women are burdened with stress both at the home and at the office. "By God's gift women are blessed with hormones that acts as protective against CAD but today with the rise in the removal of ovary at an early age makes them prone to the CAD," says Dr. Rajni.

Stress

Many doctors today say, `Manage your stress' to keep the dreaded CAD away. Stress reduction through the techniques of yoga and meditation can work miracles. Simple relaxation exercises or a laughing session can also do a word of good.

Seven ways to keep CAD at a distance

Make a date: Earmark a day for the annual medical check-up.

Get into shape: Add an exercise routine in your daily life

Water intake: Maintain a balanced intake of water at least 8 full glasses daily

Planned food: Healthy food habits is the key

Keep fats away: Plan a low-fat or no-fat diet

Reduce the salt: The intake of salt directly or indirectly should be balanced

Kick the butts: Stop smoking

SUMIT BHATTACHARJEE

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