For the sake of your heart

Did you know September 29 is World Heart Day? Considering many first-time heart attacks can be fatal, there's no time like the present to start taking care of yourself

Heart disease and strokes are the world's leading cause of death, claiming 17.3 million lives a year. In the UAE, a 2014 DHA survey revealed that heart diseases amounted to 30 per cent of deaths in the country. The study also confirms that cardiac disease is increasing among young people. To prevent incidences of heart attacks, it is important to first understand the risk factors that contribute to the development of the same.
As a city, Dubai is known to be home to plenty of young people working in stressful conditions coupled with unhealthy lifestyles that are leading to the current increase in obesity, diabetes and hypertension. In fact, a 2013 report by the University of Washington's Institute for Health Metrics and Evaluation found that nearly two-thirds of men and women in the UAE are already obese and obesity among children in the country is also increasing alarmingly. These risk factors interlinked with high sugar and cholesterol intake are key factors in the development of heart disease.

Risk factors
The risk factors linked with the increasing trend in the incidence of heart disease in the UAE are as follows:
Metabolic syndrome is characterised by a large waistline, high blood levels of Triglycerides (TG), low high-density Lipoprotein cholesterol (HDL-C), high blood pressure and, sometimes, diabetes. Young heart attack victims today seem more overweight and have lower HDL-C than the general population. A high TG/HDL-C ratio generally reflects insulin resistance and is often associated with an increased risk of cardiovascular ailments.
Stress is not easily defined. It is difficult to quantify, and dealing with it is often time-consuming and complex. That is why the effect of emotional stress on cardiovascular disease has sometimes been downgraded and even ignored. Lately, however, we have become more aware of the interactions between the body and the mind. It is now acknowledged that emotions and personality can have a huge impact on the functioning of cells, organs and disease mechanisms.
An inactive lifestyle is a risk factor for heart disease. Regular, moderate-to-vigorous physical activity helps reduce the risk of heart and blood vessel disease. Even moderate-intensity activities help, if done regularly and for the long term. Physical activity can help control blood cholesterol, diabetes and obesity, as well as help lower blood pressure.
Smoking increases the risk of developing heart disease. Cigarette-smoking and shisha are both powerful independent risk factors for sudden cardiac deaths in patients with heart disease. Moreover, exposure to passive smoking increases the risk of heart disease, even for non-smokers.
High blood pressure affects nearly a third of people in the UAE. It increases the heart's workload, causing the heart muscle to thicken and become stiffer. This stiffening of the heart muscle is not normal, and causes the heart to work improperly. It also increases your risk of stroke, heart attack, kidney failure and congestive heart failure.
Diabetes seriously increases the risk of developing cardiovascular disease. Even when glucose levels are under control, diabetes increases the risk of heart disease and stroke. However, these risks are even greater if the blood sugar is not under control.

Prevention is the key
Heart attack prevention should begin early in life. Start with an assessment of your risk factors and a plan you can follow to keep risks low. Prevention is critical, because many first-ever heart attacks are fatal or disabling.
1. Watch your weight: Maintaining a healthy weight by diet and exercise help mitigate your heart disease risk. Manage your weight to a BMI of 18-25 kg/m2.
2. Eat healthy: Dietary patterns higher in vegetables, fruits, whole grains, low- or non-fat dairy, seafood, legumes, and nuts; lower in red and processed meats; and low in sugar-sweetened foods and drinks and refined grains are ideal.
3. Exercise: Staying physically active for at least 150 minutes at moderate intensity (Target heart rate(THR) of 50-70%) or 75 minutes at vigorous intensity (THR of 70-90%) each week is recommended.
4. Avoid all tobacco products: This includes both smoking and shisha.
5. Have regular check-ups: This will help ensure that you are keeping your blood pressure and sugar under control.
6. Practise relaxation exercises: Breathing techniques, especially those used in yoga, are helpful for relieving stress. Regular exercise and spending quality time with family and friends can also lead to healthy and relaxed lifestyles.
It should be everyone's personal goal to proactively manage their risk factors for heart disease. Practising moderation and leading active lifestyles can lead to longer, quality lifespans. This World Heart Day, let us pledge to take care charge of our heart's health.  

(Dr Ravi Sekar V is specialist interventional cardiologist with International Modern Hospital, Dubai.)