Cardiovascular Health: 8 Tips for a Stronger Heart from a Jaipur Cardiologist

According to the World Health Organization, nearly 18 million people die every year from cardiovascular diseases, making them the number one cause of death across the world and in India. The good news is that most heart problems can be prevented, or detected early, with the right habits and timely check-ups with a heart specialist.

Why are heart problems increasing?

Cardiovascular health is closely linked to our lifestyle. In busy cities like Jaipur, long working hours, little physical activity, stress, irregular meals and fried or sugary food are now part of daily life. The main risk factors are:

• High blood pressure
• Diabetes
• High cholesterol
• Obesity and a sedentary lifestyle
• Smoking, tobacco and alcohol
• Long-term stress and poor sleep

These problems are now common even in younger adults, so heart health is no longer a concern only for the elderly. People who have one or more of these risk factors are at a higher risk of heart attack and stroke, and they should keep a regular check on their health.

8 simple tips for a stronger heart

1. Eat a heart-healthy, balanced diet

A balanced diet with less junk food helps protect the heart. Focus on:

• Less saturated fat: reduce ghee, butter, cream, kachori, samosa, namkeen and bakery items. Enjoy traditional Rajasthani favourites like dal baati churma only occasionally and in small portions.
• Less salt (sodium): cut down on pickles, papad, chips and packaged food.
• More fibre: add seasonal vegetables, fruits, dals, beans, sprouts and whole grains such as whole wheat, bajra and jowar.

2. Be physically active every day

Even 10 minutes of walking is difficult for many people in today's busy routine, but your heart needs movement. Aim for at least 30 minutes of exercise on most days, such as brisk walking, cycling, light workouts or yoga. A morning or evening walk in a nearby park or garden is an easy way to start. In the hot Jaipur summer, exercise early in the morning or late in the evening and drink enough water.

3. Add heart-friendly yoga to your routine

Yoga can support your heart health along with regular exercise and treatment. Two simple poses are:

• Vrikshasana (tree pose): it stretches the spine and shoulders and opens up the chest, which helps the lungs and heart work comfortably.
• Bhujangasana (cobra pose): it stretches the upper body and chest and supports good blood flow in the upper body.

Learn these poses from a trained yoga instructor, and check with your cardiologist first if you already have a heart condition.

4. Maintain a healthy weight

Obesity, especially fat around the belly, raises the risk of high blood pressure, diabetes, high cholesterol and heart disease. A healthy diet and regular activity are the best way to control weight.

5. Give up smoking and limit alcohol

Smoking and tobacco damage the blood vessels and increase the risk of blockages and clots. Alcohol enters the blood stream and, when taken regularly or in excess, can raise blood pressure, cause irregular heartbeat and weaken the heart muscle. The safest choice for your heart is to quit smoking completely and avoid or strictly limit alcohol.

6. Keep blood pressure and blood sugar under control

High blood pressure and diabetes are two of the biggest causes of cardiovascular disease. A normal blood pressure is around 120/80 mmHg, and a normal fasting blood sugar is about 70 to 100 mg/dL. Check them regularly and take your medicines exactly as prescribed, even when you feel well.

7. Manage stress and sleep well

Long-term stress and lack of sleep can raise blood pressure and heart rate. Try to sleep 7 to 8 hours, take short breaks during work, and practise deep breathing, meditation or a hobby you enjoy.

8. Get regular heart check-ups

Heart problems can develop silently. If you are above 30 to 35 years of age, or have diabetes, high blood pressure, high cholesterol, a family history of heart disease or a smoking habit, get a regular heart check-up. Tests such as an ECG, echocardiography, lipid profile and treadmill test (TMT) help detect problems early.

Benefits of a healthy heart

The heart pumps blood and oxygen to every organ in the body, so caring for it benefits your whole health. A healthy heart means:

• Enough blood and nutrients reach all parts of the body
• A lower risk of heart attack and stroke
• Better protection against long-term (chronic) diseases
• More energy, endurance and stamina

Warning signs: when to see a heart specialist in Jaipur

Do not delay a consultation if you notice chest pain or pressure, breathlessness on routine activity, palpitations, dizziness or fainting, swelling in the feet, or unusual tiredness. Severe chest pain with sweating or breathlessness is an emergency, so go to the nearest hospital immediately.

Looking for the best cardiologist in Jaipur? Consult Dr. Prashant Dwivedi

If you are looking for a trusted heart specialist in Jaipur, Dr. Prashant Dwivedi is an interventional cardiologist with more than 10 years of experience. He completed fellowships in Interventional Cardiology and Structural Heart Disease from Mount Sinai Hospital, New York, USA. He is also one of the few cardiologists in India with dedicated training in TAVR, MitraClip, TriClip, TMVR and other structural heart interventions, and he treats patients at Eternal Hospital, Jaipur, Rajasthan.

Whether you need a routine heart check-up, treatment for a blockage, or advanced valve treatment, you can book an appointment with Dr. Prashant Dwivedi and his team for expert cardiac care in Jaipur.

This article is for general awareness and does not replace personal medical advice. Please consult a cardiologist for your own condition.