New Delhi: When we talk about heart health, we often think of older adults. Studies show, unfortunately, that Indians are at risk of developing heart disease at least a decade earlier than their Western counterparts. This means that there is an increased prevalence of cardiovascular diseases (CVDs) in people under the age of 30. India already accounts for one fifth of deaths worldwide due to cardiovascular disease. This is also reflected in the younger population, where the age-standardized mortality rate is 272 per 100,000 population compared to the global rate of 235.
This is amazing Increased risk of heart disease in young Indians It is caused by a combination of inherited genes as well as environmental factors. Unfortunately, these environmental factors have exacerbated the risk over time. Working long hours, often in stressful jobs and less sleep, has become the new normal in our lives. Modern work settings involve sitting a lot and not exercising, and this can nearly double the risk of poor heart health.
A 2019 study by Saffolalife reports that 58 percent of people in big cities, ages 30 to 40, who don’t exercise regularly, have a higher risk of heart disease. Despite this, 92 percent of them do not consider lack of exercise among the top three risk factors for heart disease. This lack of awareness exacerbates the problem.
Among young people, we see a growing awareness about the importance of food in maintaining good health. But the truth is also that after a long and hard day, it is often easier to order food and give in to unhealthy food urges. With less exercise and more frequent fast food, the likelihood of developing belly fat, another major risk factor for heart disease, increases.
Fortunately, there is good news. Taking care of your heart is not difficult. Once you are aware of the risk factors, you can take the right steps to reduce their impact. Making simple changes to your diet and lifestyle can really make a difference. However, the most important thing is to be proactive; The changes we make in our 30s and 40s can go a long way in maintaining a healthy heart.
In your 30s, it’s a good idea to assess your blood pressure, cholesterol, blood sugar, and general health each year. This can allow you to recognize symptoms early and corrective actions can be taken immediately. Develop healthy lifestyle habits such as brisk walking for twenty minutes a day at least three times a week. Try taking breaks between work hours for deep breathing exercises. Manage stress through exercise and yoga, rather than emotional/stress eating or binge-watching. Make simple and easy changes to your diet, such as eating one portion of raw fruit and vegetables while snacking each day. Try to include heart-healthy ingredients like nuts, green leafy vegetables, avocado, and oats. Using a heart-healthy oil can also be a great and easy change that you can make.
Remember that good lifestyle habits developed early on can help reduce heart risk. So make heart health a priority today.