Walking and cardiovascular disease

Walking and cardiovascular disease

According to a new study conducted at Lawrence Berkeley National Laboratory, Life Science Division in Berkley, Calif, walking briskly can lower your risk of high blood pressure, high cholesterol and diabetes as much as running.

The findings are consistent with the American Heart Association’s recommendations for physical activity in adults that we need 30 minutes of physical activity per day, at least 150 minutes of moderate activity per week or 75 minutes of vigorous activity per week to derive benefits.”

It’s step by step process, like set a reachable goal just for today. Then you can work toward your overall goal of 30 minutes a day by increasing your time by 10-10 minutes a day.

And if you’re busy — like most of us — you can split up your walks into 10-15 minutes each.

Before you know it, brisk walking can become a part of your daily routine. And you’ll reap plenty of benefits:

For every hour of brisk walking, life expectancy for some people may increase by two hours.

Walking for as few as 30 minutes a day improves your heart health.

Maybe you’ve been sedentary for a while. No problem.
“Just get started, “even if it’s a few additional minutes per day.”

On Your Mark, Get Set … Walk!

How old is your heart (TOI)

How old is your heart (TOI)
It appeared in times of india that The sudden death of musician, Sir Bob Geldof's daughter Peaches Geldof was attributed to her having 'the heart of a 90-year-old', despite being only 25.

This is a common scenario in today's stressful life, wherein we aren't suprised if factors related to heart like your cholesterol, triglyceride are a little in the higher range, we are living our lives this way long working hours no exercise, junk food, smoking, alcohol...is any thing left.

"A chronic lack of physical exercise, along with lifestyle issues adds to the problem of accelerated atherosclerosis. These days, the majority of exercise that people in that age group get, is using their thumbs for texting, instant messaging, social media and what not. This, on top of a genetic background pre-dispositioned to infarction as well as poor lifestyle leads to young people having such problems," says Dr Ajay Kantharia, a clinical cardiologist.

For young Mumbaites working in high stress jobs that cuts across industries — be it law, medicine, media or other jobs, the importance of regular preventative check-ups cannot be understated.

Want to find out how old your heart is?  take this quiz

https://www.nhs.uk/Conditions/nhs-health-check/Pages/check-your-heart-age-tool.aspx#sub-mobile-nav

Family history and cardiovascular disease

Family history and cardiovascular disease

If a first-degree male relative (e.g. father, brother) has suffered a heart attack before the age of 55, or if a first-degree female relative has suffered one before the age of 65, you are at greater risk of developing heart disease.

If both parents have suffered from heart disease before the age of 55, your risk of developing heart disease can rise to 50% compared to the general population. However, you can protect yourself by taking care of your heart, as the development of cardiovascular disease involves many different factors, not just your family history.

Your chance of having a stroke is increased if first-degree relatives have had strokes. If they were young when they had their stroke, then the risk is slightly higher.  Studies have shown that the risk increases if you are a woman and your mother has suffered a stroke.

Studies have shown a genetic component for both hypertension and abnormal blood lipids, factors related to the development of cardiovascular disease.

One of the inherited factors is high cholesterol level, known as familial hypercholesterolemia.  If you have inherited this condition then you will experience a build up of low-density lipoprotein cholesterol in the blood. This can lead to coronary heart disease.

Type 2 diabetes also has a genetic component, so if one of your parents developed the condition you are at greater risk of developing it too.  Type 2 diabetes is another risk factor for the development of cardiovascular disease.

In the case of stroke, it is believed that inheriting hypertension is a key factor in the familial link of ischemic stroke.

So eat healthy and follow a healthy lifestyle.

Source: http://www.world-heart-federation.org/cardiovascular-health/cardiovascular-disease-risk-factors/family-history/

Memories Many a times my clients ask me do I have to give up my favorite comfort food completely to lose weight?

Many a times my clients ask me do I have to give up my favorite comfort food completely to lose weight?

No! Healthy eating is all about balance. You can enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while and balance them out with healthier foods and more physical activity.

Some general tips for comfort foods:
•Consume them less often. If you normally eat these foods every day, cut back to once a week or once a month. 

•Eat smaller amounts. If your favorite higher calorie food is an afternoon chocolate bar, have a smaller size. Be careful! This technique works well for some people, but others may find it is too tempting to have their favorite food available, even in smaller amounts.

•Try a lower-calorie version. Use lower-calorie ingredients or prepare it differently. For example, use grated panir instead of cheese on pizza, use less butter and whole wheat pav for pav bhaji. Just remember to not increase your portion size.

Family history and cardiovascular disease

Family history and cardiovascular disease

If a first-degree male relative (e.g. father, brother) has suffered a heart attack before the age of 55, or if a first-degree female relative has suffered one before the age of 65, you are at greater risk of developing heart disease.

If both parents have suffered from heart disease before the age of 55, your risk of developing heart disease can rise to 50% compared to the general population. However, you can protect yourself by taking care of your heart, as the development of cardiovascular disease involves many different factors, not just your family history.

Your chance of having a stroke is increased if first-degree relatives have had strokes. If they were young when they had their stroke, then the risk is slightly higher.  Studies have shown that the risk increases if you are a woman and your mother has suffered a stroke.
Studies have shown a genetic component for both hypertension and abnormal blood lipids, factors related to the development of cardiovascular disease.

One of the inherited factors is high cholesterol level, known as familial hypercholesterolemia.  If you have inherited this condition then you will experience a build up of low-density lipoprotein cholesterol in the blood. This can lead to coronary heart disease.

Type 2 diabetes also has a genetic component, so if one of your parents developed the condition you are at greater risk of developing it too.  Type 2 diabetes is another risk factor for the development of cardiovascular disease.

In the case of stroke, it is believed that inheriting hypertension is a key factor in the familial link of ischemic stroke.