Cardiovascular disease is the most serious health threat to your employees. Although the American Heart Association's 2016 Heart disease and Stroke Statistics rank heart disease and stroke as the world's leading and second leading causes of death, it is not unavoidable. While some risk factors, such as family history, gender, or age, cannot be changed, there are numerous ways to reduce your risk of heart disease.?
Although transitioning to a heart-healthy lifestyle may be difficult, employees or professionals?should be aware that it is never too late to make behavioral changes as most heart disease and stroke can be avoided by modifying risk factors such as diet, physical activity, and overall lifestyle choices.
Here are five key recommendations to incorporate into your daily routine to help your heart work as efficiently as possible.?
We require fats in our diet, which include saturated, polyunsaturated, and unsaturated fats. One type of fat we don't need is trans-fat, which has been linked to an increased risk of developing heart disease or having a stroke over time as they clog arteries by increasing bad cholesterol (LDL) and decreasing good cholesterol (HDL). So, what exactly are trans fats? They are industrial fats that are commonly used to add flavour and texture to packaged baked goods, snack foods, margarine, and fried fast foods. Although munching on fatty ready-to-eat snacks at work might seem more convenient, eliminating them from your diet help improve overall blood circulation.
Sleep is critical to maintaining heart health. If you¡¯re overworked and don't get enough sleep, you may be more likely to develop cardiovascular disease, regardless of your age or other health habits. Studies show that individuals who sleep fewer than six hours per night are nearly twice as likely as those who slept six to eight hours per night to have a stroke or heart attack. Sleep deprivation, according to researchers, disrupts underlying health conditions and biological processes such as blood pressure and inflammation.?
TIP: Make sleep a top priority. Most nights, get 7 to 8 hours of sleep. Sleep apnea should be treated because it is linked to heart disease and arrhythmias.
In recent years, research has suggested that sitting for long periods of time, regardless of how much exercise you get, is bad for your health, especially for the many people who spend their days sitting at a desk. According to researchers, there has been a 147 percent increase in cardiovascular events as well as a 90 percent increase in mortality caused by these events. Furthermore, sitting for extended periods of time (especially while traveling) raises the risk of deep vein thrombosis (a blood clot).?
TIP: According to experts, it is critical to move throughout the day. Parking further away from the office, taking a few shorter walks throughout the day, and/or using a standing workstation that allows you to move up and down are all options. And don't forget to exercise on most days.
Tobacco use is a significant risk factor for a variety of chronic diseases, including cancer, lung disease, cardiovascular disease, and stroke. It is one of the leading causes of death and disease in India, killing nearly 1.35 million people each year. India is also the world's second-largest producer and consumer of tobacco.
According to studies, people who are exposed to second-hand smoke at home or work have a 25 to 30 percent increased risk of developing heart disease. Non-smokers with high blood pressure or cholesterol are at an even higher risk of developing heart disease when exposed due to the chemicals emitted by cigarette smoke, promoting the formation of plaque build-up in the arteries.?
TIP: Avoid smoking and make it clear to smokers that you do not want to be around second-hand smoke.?
Some people cope with stress in unhealthy ways, such as bingeing, binge drinking, or smoking. Finding alternative stress-management methods, such as physical activity, relaxation exercises, or meditation, can benefit your health.
High blood pressure and cholesterol levels can be detrimental to the heart and blood vessels. Regular screening can provide you with information about your numbers and whether or not you need to take action.
About the author: Dr Rajpal Singh is the director of Interventional Cardiology and Heart Failure, at Fortis Hospital, Bannerghatta Road, Bangalore. All views/opinions expressed in the article are of the author.?