Diet and Exercise for a Healthy Heart: Simple Tips to Reduce the Risk of CVTs (Cardiovascular and Thoracic Surgery) 

by Dr Bhavin Brahmbhatt, Consultant Cardiothoracic and Vascular Surgeon, HCG Hospitals, Rajkot,

 
Taking care of your heart doesn't have to be complicated or overwhelming. Small changes in your daily habits can go a long way toward reducing the risk of cardiovascular and thoracic diseases. By focusing on a balanced diet and incorporating regular exercise into your routine, you can take proactive steps towards a healthier- heart. So, if you're ready to prioritize your heart health and reduce the chances of needing cardiovascular and thoracic surgery, keep reading. It's time to take control and embrace a heart-healthy lifestyle. 

Below are some practical tips to reduce the risk of Cardiovascular and Thoracic Surgery (CVTs) 

1.                   Balanced Diet: The cornerstone of cardiovascular health is a diet that is heart healthy. Include a range of foods high in nutrients, proteins, whole grains, vegetables, fruits, and healthy fats. 

2.                   Reduce sodium intake: To reduce the risk of high blood pressure, it is important to limit your consumption of high-sodium foods, which are commonly found in processed and packaged food products. By cutting back on these foods, you can promote better heart health and maintain optimal blood pressure levels. 

3.                   Limit saturated and trans fats: - To promote a healthier heart, it is advisable to decrease the consumption of foods high in saturated and trans fats, such as fatty meats, full-fat dairy products, and fried foods. Instead, opt for healthier fats found in sources like avocados, nuts, and olive oil. By making this dietary shift, you can make significant strides in supporting your cardiovascular well-being. 

4.                   Moderate intake of alcoholic beverages: If you choose to drink alcohol, do so in moderation. Limit intake to one drink per day for women and up to two drinks per day for men. Excessive alcohol intake can lead to irregular heartbeats, cardiomyopathy (a disease of the heart muscle that makes it harder for the heart to pump blood to the rest of the body), and high blood pressure.  

5.                   Manage Stress: Chronic stress can contribute to heart disease. Find healthy ways to manage stress, such as practicing relaxation techniques, engaging in hobbies, spending time with loved ones, or seeking professional help if needed. 

6.                   Engage in Regular Physical Activity: Regular exercise is essential for maintaining a healthy heart. It helps strengthen the heart muscle, control weight, lower blood pressure, and improve overall cardiovascular fitness. Here are some tips to incorporate exercise into your routine: 

·                      Aim to engage in moderate-intensity aerobic activity each week: This can include brisk walking, cycling, swimming, or dancing. Break it down into manageable sessions throughout the week. 

·                      Incorporate strength training exercises at least twice a week to build muscle and improve overall fitness. This can involve using weights, resistance bands, or bodyweight exercises. 

·                      Find opportunities to be active throughout the day, such as taking the stairs instead of the elevator, walking during breaks, or doing household chores. 

·                      Pay attention to any discomfort or pain during exercise. If you experience chest pain, dizziness, or shortness of breath, stop exercising and seek medical attention. 

·                      Maintaining a healthy weight is crucial for heart health. Excess weight puts strain on the heart and increases the risk of cardiovascular disease. To achieve and maintain a healthy weight:  

Taking care of your heart through a healthy diet and regular exercise is essential for reducing the risk of cardiovascular disease. By following a heart-healthy diet, engaging in regular physical activity, maintaining a healthy weight, and managing stress, you can promote heart health and improve your overall well-being. Remember, small changes can make a big difference when it comes to your heart health. Start incorporating these simple tips into your lifestyle today for a healthier heart tomorrow.