How Lifestyle Changes Can Boost Your Heart Health, ET HealthWorld

Turning 40 is more than just a milestone—it’s a wake-up call for health, especially your heart. As youthful energy begins to fade, the effects of lifestyle choices made in earlier decades start to show. The 40s often mark the onset of cardiovascular risk, hypertension, and even diabetes, which are all common health concerns in India today. However, the good news is that you can keep your heart strong with the proper lifestyle modifications and early screenings for LDL cholesterol (LDL-C).

The heart doesn’t just age gracefully—it faces a lot of wear and tear. Cardiovascular diseases (CVD), which include heart attacks, strokes, and coronary artery disease, become more common as we age. In fact, by the time you hit your 40s, your risk of heart disease increases significantly due to the natural aging process.

As the arteries stiffen and metabolism slows down, blood pressure rises, and cholesterol levels creep up. These are the silent shifts happening in your body that set the stage for potential health problems. While you can’t control your age, you can control how you live—because lifestyle factors are the real culprits behind most of these conditions.

India is experiencing a surge in lifestyle-related diseases, and adults in their 40s and 50s are at the epicenter. Here are the factors that are taking a toll on heart health:

1. Sedentary Lifestyle: Sitting is the new smoking. Desk jobs, binge-watching, and scrolling through social media for hours contribute to weight gain, elevated LDL-C, and poor heart health. A sedentary life is linked to high blood pressure and impaired glucose metabolism, making you vulnerable to heart disease and diabetes.
2. Smoking: Every puff of a cigarette damages the walls of your arteries, accelerating atherosclerosis (plaque buildup). Smokers in their 40s and beyond face double the risk of developing heart disease. It’s never too late to quit—and the benefits for your heart are almost immediate.
3. Junk Food: The fast-paced lifestyle leads to fast food, and that’s a problem. Diets loaded with trans fats, saturated fats, and sugars fuel weight gain, increase LDL-C levels, and pave the way for type 2 diabetes. As tempting as those fried snacks are, they silently increase your cardiovascular risk.

Together, these factors set the stage for hypertension, abnormal cholesterol levels, and diabetes. If you’re in your 40s and 50s, now’s the time to take control of these risk factors.

1. Move More: Whether it’s brisk walking, cycling, or hitting the gym, aim for 150 minutes of moderate exercise per week. This lowers blood pressure but helps in weight management and keeping your cholesterol in check.
2. Eat Smart: A heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins is your best friend. Consider the Mediterranean diet—packed with omega-3s, fiber, and good fats—that is proven to boost heart health and lower LDL-C levels.
3. Quit Smoking: Quitting smoking at 40 can reverse some of the heart damage and drastically reduce your CVD risk.
4. Stress Less: Find healthy ways to manage stress—whether it’s yoga, mindfulness, or just taking a deep breath every now and then. Mental calm translates to better cardiovascular health.
5. Get Screened Early: Regular LDL-C, blood pressure, and blood sugar screenings should start in your 30s or early 40s. Elevated LDL-C is a major driver of atherosclerosis and catching it early can lead to timely interventions.

This is where the tone@40 campaign comes into play. When you hit 40, it’s time to reassess your lifestyle, set the right tone for the next phase of life, and focus on your heart health. Tone@40 is not just about making small changes—it’s about creating a lifelong routine of good habits that safeguard your heart from the effects of aging and past choices. Whether adding more greens to your plate or squeezing in a quick workout, the time to act is now. #ToneAt40

(DISCLAIMER: The views expressed are solely of the author and ETHealthworld.com does not necessarily subscribe to it. ETHealthworld.com shall not be responsible for any damage caused to any person/organisation directly or indirectly).

• Published On Sep 25, 2024 at 03:38 PM IST

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