Maintaining heart health is crucial at every stage of life. Each decade brings unique challenges and opportunities to protect and strengthen your cardiovascular system. Here’s a comprehensive guide on how to keep your heart healthy through the decades:

In Your 20s: Building a Strong Foundation

1. Establish Healthy Habits:

Diet: Embrace a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Limit processed foods, sugary beverages, and excessive salt.

Exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, along with muscle-strengthening exercises on two or more days per week.

Avoid Smoking: If you smoke, seek help to quit. Avoid exposure to secondhand smoke.

2. Regular Check-Ups:

Blood Pressure: Get your blood pressure checked at least once every two years.

Cholesterol Levels: Have your cholesterol levels tested at least once every five years.

Weight Management: Maintain a healthy weight through a balanced diet and regular physical activity.

In Your 30s: Maintaining Momentum

1. Manage Stress:

Stress Reduction: Practice stress-reducing techniques such as mindfulness, yoga, meditation, or hobbies that help you relax.

Work-Life Balance: Strive for a healthy balance between work and personal life to reduce stress.

2. Continued Healthy Habits:

Consistent Exercise: Maintain regular physical activity and incorporate a mix of cardiovascular, strength, and flexibility exercises.

Healthy Eating: Continue to follow a heart-healthy diet, being mindful of portion sizes and nutritional content.

3. Monitor Health Indicators:

Blood Pressure and Cholesterol: Regularly check your blood pressure and cholesterol levels.

Blood Sugar: Consider testing your blood sugar levels, especially if you have risk factors for diabetes.

In Your 40s: Preventive Measures

1. Risk Factor Awareness:

Family History: Be aware of your family history of heart disease and discuss it with your healthcare provider.

Routine Screenings: Increase the frequency of health screenings, including blood pressure, cholesterol, and blood sugar tests.

2. Healthy Lifestyle Adjustments:

Dietary Choices: Focus on nutrient-dense foods and limit alcohol consumption.

Physical Activity: Stay active with regular exercise and incorporate activities that you enjoy to stay motivated.

3. Weight Management:

Healthy Weight: Monitor your weight and strive to maintain a healthy body mass index (BMI) through a combination of diet and exercise.

In Your 50s: Proactive Heart Health

1. Enhanced Screenings:

Heart Disease Tests: Consider advanced screenings such as stress tests, EKGs, or other cardiovascular assessments if recommended by your doctor.

Bone Health: Monitor bone density, as heart and bone health are interconnected.

2. Lifestyle Focus:

Diet and Exercise: Continue with a heart-healthy diet and regular physical activity. Pay attention to your sodium intake and try to reduce it.

Quit Smoking: If you haven’t quit smoking yet, seek help to stop.

3. Medication Management:

Prescriptions: If you are prescribed medications for blood pressure, cholesterol, or other heart-related conditions, take them as directed and discuss any side effects with your doctor.

In Your 60s and Beyond: Sustaining Heart Health

1. Regular Medical Check-Ups:

Frequent Screenings: Increase the frequency of medical check-ups and cardiovascular screenings.

Heart Health Monitoring: Regularly monitor your heart health, including checking for symptoms such as shortness of breath, chest pain, or irregular heartbeats.

2. Active Lifestyle:

Safe Exercise: Engage in safe, low-impact exercises such as walking, swimming, or yoga.

Social Connections: Maintain social interactions and engage in activities that keep you mentally and physically active.

3. Nutrition and Hydration:

Balanced Diet: Continue to eat a balanced diet, focusing on heart-healthy foods.

Stay Hydrated: Ensure adequate hydration, especially if taking diuretics or other medications.

4. Medication Adherence:

Follow Prescriptions: Take medications as prescribed and keep all follow-up appointments with your healthcare provider.

 

(This article is meant for informational purposes only and must not be considered a substitute for advice provided by  qualified medical professionals.)

 

Ghee or clarified butter being a good source of healthy fats is recommended in moderation for boosting overall health. Ghee is made by melting butter and separating the solids from the liquid part. While the process to make ghee is the same, both cow ghee and buffalo ghee have their own unique benefits. Buffalo ghee is white in appearance while cow ghee is yellow.
Buffalo ghee is more calorie-dense and suitable for those aiming for weight gain, cow ghee on the other hand is lighter to digest and can help with weight loss.When it comes to bone health, buffalo ghee is preferred as it has more fat content that can nourish the bones well. Cow ghee also has an advantage over buffalo ghee when it comes to heart health as it is lower in fat content compared to the latter.
Which ghee is best for you depends on your health goal at the time. Let’s understand and compare health benefits of both varieties of ghee:

What Ayurveda says

In Ayurveda, cow ghee is said to have more medicinal properties compared to buffalo ghee. In fact cow ghee is recognised as one of the most satvic foods, and is said to promote positivity, growth and expansion of consciousness. Ayurveda believes that the milk from cows contains the essence of the positive energies that are present in the pious animals.
Ghee is used as a suitable carrier for many herbs and spices with different medicinal properties, which are to be absorbed and transported to targeted areas of the body. This is why Ayurveda uses ghee in thousands of different herbal preparations for curing various ailments, as per Research Gate.

Shelf life

Buffalo ghee has a higher shelf life due to high amounts of fat. It can be preserved for a longer period ascompared to desi cow ghee.
According to Research Gate, the shelf life of ghee may be 6-8 months, even at ambient temperatures. Although, some studies reported it up to two years. Cow ghee is apparently ore shelf stable than buffalo ghee due to the higher content of natural antioxidants in the former.

Weight management

Weight watchers should stay away from buffalo ghee as it can lead to increase in weight. Cow ghee on the other hand is suitable for weight management with lesser fat content, compared to the other variety.
“Cow ghee contains lesser fat and more conjugated linoleic acid(CLA). CLA boosts metabolism, keeps insulin levels low, and reduces the risk of weight gain,” says Dr. Vishal Khurana, Director, Gastroenterology, Metro Hospital, Faridabad.

Bone health

Buffalo ghee is considered good for promoting bone health due to its fat content. It also helps better with seasonal cold and cough. It is thought to promote bone health and provide long-lasting energy because of its increased fat content, which makes it thicker and richer.

Digestion

People with weak digestion can trust cow ghee better than buffalo ghee as the latter has more fat. Cow ghee is said to have a digestion rate of 96%, which is the best among all fats derived from either plant or animal sources. Due to the presence of medium-chain fatty acids, ghee has a higher nutritional value.
“Cow ghee is believed to be more digestible, which makes it a better option for those with delicate digestive systems,” says Ayurveda doctor Dr Sachin, BAMS, Medical Advisor at Rasayanam Ayurveda.

Cholesterol

Buffalo ghee has more fat percentage than cow ghee and contains saturated fats which could be risky for those watching cholesterol. Cow ghee is a better option for people with high cholesterol, says Shruti K Bhardwaj, Chief Dietician Zydus Hospitals, Ahmedabad.
“Cow ghee contains higher amounts of PUFA (polyunsaturated fatty acids) which are considered good fats. Additionally buffalo ghee has a slightly higher percentage of saturated fatty acids as compared to cow ghee. Consequently, the melting point (m.p.) of cow ghee is lower (35.8°C) than buffalo ghee (38.8°C). Saturated fatty acids are considered bad fats,” says Venus Singh, Coach Lead – Clinical Operations, Sugar Fit.

Nutrition

Both buffalo ghee and cow ghee have unique nutritional profile but the latter has more impressive nutrients. Desi cow ghee contains innumerable minerals, calcium, vitamins, proteins and is a natural antioxidant. This also makes it super beneficial for hair and skin health. Buffalo ghee is rich in essential elements like calcium, magnesium, and phosphorus.
“Cow ghee is a richer source of healthy fat and minerals compared to buffalo ghee. It contains Vitamin D which helps build strong bones. Research and studies have also proved its medicinal benefits. In Ayurveda, cow ghee is used in making various health supplements,” says Dr SP Gupta, Founder Chairman, Kamdhenu Gowdham and Arogya Sansthan.
“Buffalo ghee is loaded with nutrients like magnesium, calcium and Phosphorus whereas cow ghee if full of vitamins A, D and calcium too. Cow ghee has antioxidant and anti-inflammatory properties too,” says Sonia Bakshi, Nutritionist and Founder DtF.

Cow ghee vs buffalo ghee: which is better for children?

Cow ghee can be consumed by people of all age groups. Buffalo ghee should be eaten only by those who are physically more active. This makes desi cow ghee more beneficial for children.
“Cow ghee provides children with more nourishment while reducing obesity and also protecting them from many diseases,” says Dr. Vishal Khurana, Director, Gastroenterology, Metro Hospital, Faridabad.

Sedentary lifestyle vs active lifestyle

For athletes, wrestlers and people who are super-active, buffalo ghee is more suitable. On the other hand, people who lead a sedentary or less active lifestyle should go for cow ghee, as it’s lighter and easier to break down.
“Buffalo ghee is better suited for people who require more energy, such as athletes or people who lead physically demanding lives, but it might not be the best choice for people trying to control their weight or cholesterol,” says Dr Sachin.

Ways to add ghee to your diet

“Buffalo ghee being thicker is the first choice for making heavier curries. Cow ghee with its lighter texture is perfect for making sweets and light dishes,” says Bakshi.
– You can consume ghee with warm water on an empty stomach to give a boost to your gut health apart from enhancing brain function.
– Ghee can keep you full for longer and brushing your roti with a bit of ghee can help satiate hunger.
– You can use ghee for cooking your vegetables as it has a high heat point and can absorb fat-soluble nutrients found in vegetables.
– Add a dollop of ghee on top of your porridge, oatmeal or pancakes to add a burst of nutrients to your daily breakfast.
– You can add a spoonful of ghee in your dals and curries for an irresistible taste.

How much ghee to eat in a day

“Adults can take 2 tsp per day. Pregnant and lactating women can take 3 tsp per day. Children upto the age of 17 can take 3 tsp per day,” suggests Bakshi.
For people across different age groups, cow ghee is a better and safer choice when it comes to heart health, nutrition, digestion and overall well-being. Adding a generous dose of healthy fats to your diet can help reduce bad cholesterol levels and enhance good cholesterol. Eating any kind of ghee in moderation is recommended for preventing heart disease and stroke.

Your heart is one of the most vital organs in your body, tirelessly working to pump blood and supply oxygen to every part of you. However, heart issues can often go unnoticed until they become life-threatening. Recognizing the warning signs early can be the key to preventing serious heart conditions like heart attacks, heart failure, or stroke. Here are 7 signs that your heart may need immediate medical attention.

1. Chest Pain or Discomfort

One of the most common and alarming signs of a heart problem is chest pain, also known as angina. This pain or discomfort typically occurs in the center or left side of the chest and can feel like pressure, squeezing, fullness, or burning. It may last for a few minutes or come and go. While chest pain can be caused by other conditions like acid reflux, it is often a major indicator of heart disease, including a heart attack, and requires urgent attention.

When to act: If the pain is severe, persists for more than a few minutes, or is accompanied by other symptoms like sweating, nausea, or shortness of breath, seek immediate medical help.

2. Shortness of Breath

Feeling breathless after minimal physical exertion or even while at rest is a red flag for heart issues. When your heart is not functioning properly, it can struggle to pump blood efficiently, causing a buildup of fluid in the lungs and leading to shortness of breath. This symptom is often associated with heart failure, coronary artery disease, or even an impending heart attack.

When to act: If you experience sudden shortness of breath or it worsens over time, especially when combined with chest pain or fatigue, seek emergency medical assistance.

3. Unexplained Fatigue

Feeling unusually tired, even after rest or minimal activity, can be an early sign that your heart is struggling. When the heart is unable to pump blood effectively, it impacts the flow of oxygen and nutrients throughout the body, leaving you feeling drained and exhausted. This could be a sign of heart failure or an impending heart attack, especially if the fatigue is accompanied by other symptoms like dizziness or palpitations.

When to act: Persistent, unexplained fatigue that doesn’t improve with rest, especially if it occurs suddenly, should prompt a visit to your doctor.

4. Swelling in the Legs, Ankles, or Feet

Swelling (edema) in your legs, ankles, or feet can be a sign that your heart is not working properly. When the heart is weakened or damaged, it can cause blood to back up in the veins, leading to fluid retention in the lower extremities. While swelling can be caused by other conditions such as kidney disease, if it’s coupled with shortness of breath or chest pain, it may indicate heart failure or poor circulation.

When to act: If swelling occurs suddenly, becomes severe, or is accompanied by other heart-related symptoms, seek medical attention immediately.

5. Irregular Heartbeat (Palpitations)

An irregular heartbeat, also known as arrhythmia, is when your heart beats too fast, too slow, or skips beats. While occasional palpitations can be harmless, frequent or prolonged episodes could signal a serious heart problem, such as atrial fibrillation, which increases the risk of stroke or heart failure. Palpitations can also be caused by stress, caffeine, or dehydration, but when accompanied by dizziness, chest pain, or shortness of breath, they should not be ignored.

When to act: If you experience frequent palpitations or episodes of rapid or irregular heartbeats, particularly with other symptoms, it’s important to seek medical evaluation.

6. Dizziness or Lightheadedness

Feeling lightheaded or dizzy can occur when your brain isn’t receiving enough blood, which can be due to poor heart function. This symptom is often a result of a drop in blood pressure, an arrhythmia, or even a heart attack. In some cases, fainting or nearly fainting (syncope) could be a sign of a severe underlying heart condition like a valve disorder or heart block.

When to act: If you experience sudden dizziness or fainting, especially if it’s accompanied by chest pain or shortness of breath, seek immediate medical attention.

7. Pain in the Neck, Jaw, Back, or Arms

Heart-related pain doesn’t always manifest in the chest. Some people, especially women, experience discomfort in the neck, jaw, upper back, or arms during a heart attack. This pain may come on suddenly and intensify with exertion, then subside when you rest. It can also feel like a dull ache or pressure rather than sharp pain, and is often mistaken for a muscle strain or indigestion.

When to act: If you experience unexplained pain or discomfort in these areas, especially if it comes with chest pain, shortness of breath, or nausea, it could be a sign of a heart attack. Seek emergency care immediately.

The heart is a resilient organ, but it’s essential to listen to your body and pay attention to warning signs. Heart disease remains the leading cause of death globally, and catching the symptoms early can be lifesaving. Don’t ignore these signs or attribute them to aging or stress — your heart deserves immediate attention if something feels wrong.

 

(This article is meant for informational purposes only and must not be considered a substitute for advice provided by  qualified medical professionals.)

 

New Delhi: Consuming more caffeine, present in coffee, tea, and cocoa may improve heart health in people with lupus and rheumatoid arthritis, according to a study on Wednesday. 

Patients with inflammatory rheumatic diseases, such as lupus and rheumatoid arthritis, are at higher risk of heart attack and stroke. This is both due to the disease and some treatments for them, particularly cortisone derivatives.

To date, these patients were given conventional recommendations like quitting smoking, reducing cholesterol, and controlling high blood pressure, the new study published in the journal Rheumatology, added drinking caffeine to the list to boost their heart health.

Researchers from Sapienza University of Rome, in Italy, suggested that caffeine, present in coffee, tea, and cocoa, actively helps endothelial progenitor cells, the group of cells that help regenerate the lining of blood vessels and are involved in vascular growth.

“The present study is an attempt to provide patients with information on the possible role of diet in controlling the disease,” said the paper’s lead author, Fulvia Ceccarelli. 

Caffeine not only acts as a stimulant effect on the body but also exerts an anti-inflammatory effect. It is because it binds with the receptors expressed on the surface of immune cells. 

In the study, the team examined 31 lupus patients who did not have traditional cardiovascular risk factors using a seven-day food questionnaire. 

After a week, the patient’s blood was measured to check blood vessels’ health. The result revealed that patients who consumed caffeine had better vascular health, as measured through endothelial cells, which form the important inner layer of blood vessels.

Ceccarelli called for a longitudinal study to confirm the results and assess the real impact of coffee consumption on the disease course.

A healthy heart is vital for overall well-being, and regular exercise plays a key role in maintaining cardiovascular health. Strengthening your heart through physical activity can help lower blood pressure, improve circulation, and reduce the risk of heart disease. Whether you’re just starting or are already active, here are some of the best workouts that can boost your heart health and keep your cardiovascular system in top shape.

Brisk Walking

Walking is one of the simplest and most effective ways to improve heart health. It’s easy on the joints and can be done anywhere, making it accessible for people of all fitness levels.

Cycling

Cycling is a great aerobic exercise that promotes cardiovascular endurance. Whether you prefer outdoor biking or stationary cycling, it gets your heart pumping and strengthens your lower body.

Swimming

Swimming is an excellent full-body workout that provides cardiovascular benefits without putting strain on your joints. It’s especially ideal for those with arthritis or other conditions that limit high-impact activities.

High-Intensity Interval Training (HIIT)

HIIT involves short bursts of intense exercise followed by brief recovery periods. This type of workout is highly effective for improving cardiovascular health in a shorter time.

Strength Training

While strength training is often associated with muscle building, it also has significant cardiovascular benefits. Lifting weights or using resistance bands can improve your heart health by reducing blood pressure and increasing circulation.

Yoga

Yoga combines physical postures, breathing exercises, and meditation to improve flexibility, strength, and relaxation. It is particularly beneficial for heart health due to its stress-relieving effects.

 

(This article is meant for informational purposes only and must not be considered a substitute for advice provided by  qualified medical professionals.)

 

Canberra: Australian research has found a link between snoring and elevated blood pressure. 

According to the study, which was conducted by sleep scientists from Flinders University in South Australia, people who regularly snore at night are more likely to have elevated blood pressure and uncontrolled hypertension, Xinhua news agency reported.

Hypertension occurs when the pressure in a person’s blood vessels is too high. It can cause serious damage to the heart and lead to heart attack, stroke, heart failure and heart disease.

Blood pressure is recorded in millimetres of mercury (mmHg) as two numbers such as 120/80. The first number – the systolic blood pressure – measures the pressure in the arteries as the heart pumps out blood and the second – diastolic blood pressure – is the pressure as the heart relaxes before the next beat.

The study found that 15 per cent of 12,287 participants snored for more than 20 per cent of the night on average over a six-month monitoring period and that those with high snoring levels had a 3.8 mmHg higher systolic blood pressure and 4.5 mmHg higher diastolic blood pressure than participants who did not snore.

The Flinders University study was the first to use multiple night home-based monitoring technologies over a prolonged period to investigate the link between snoring and hypertension. Participants in the study were middle-aged and 88 percent were male.

“For the first time, we can objectively say that there is a significant connection between regular nighttime snoring and high blood pressure,” Bastien Lechat, lead author of the research from the College of Medicine and Public Health at Flinders University, said in a media release on Wednesday.

“These results emphasise the significance of considering snoring as a factor in healthcare and treatment for sleep-related issues, especially in the context of managing hypertension.”

The World Health Organization (WHO) estimates that 1.28 billion adults aged 30-79 years worldwide have hypertension and that 46 per cent of adults with hypertension are unaware they have the condition.

Sleep plays a critical role in maintaining overall health, particularly heart health. Poor sleep patterns, such as inadequate or irregular sleep, are linked to an increased risk of cardiovascular issues like heart disease, high blood pressure, and stroke.

1. The Importance of Sleep for Heart Health

During sleep, the body performs essential restorative functions that benefit the heart. Blood pressure decreases, the heart rate slows, and stress hormone levels drop, allowing the cardiovascular system to recover. Consistently missing out on sleep disrupts these processes, putting additional strain on the heart.

2. Sleep Disorders and Heart Risks

Obstructive sleep apnea (OSA) is a common sleep disorder with severe heart health implications. OSA causes repeated breathing interruptions, leading to spikes in blood pressure and lower oxygen levels. Over time, this increases the risk of hypertension, heart failure, and arrhythmias, such as atrial fibrillation.

3. Impact of Sleep Deprivation on Heart Health

Chronic sleep deprivation can elevate inflammation levels, contributing to atherosclerosis (plaque buildup in the arteries). This condition raises the likelihood of heart attacks and strokes. Additionally, lack of sleep impairs glucose metabolism, leading to insulin resistance and increasing the risk of developing diabetes—a significant risk factor for heart disease.

4. Optimal Sleep for a Healthy Heart

To support heart health, adults should aim for 7-9 hours of quality sleep per night. Good sleep helps regulate blood pressure, manage stress, and improve glucose control, all of which reduce cardiovascular risks.

 

(This article is meant for informational purposes only and must not be considered a substitute for advice provided by  qualified medical professionals.)