Doctors spill the beans on 10 ways Indian women can protect their hearts

Reports suggest that 50% of women in India reportedly live with an abnormal cholesterol level and with heart disease getting younger, there is an urgent need for women to be aware of how to live healthfully. In an interview with HT Lifestyle, Dr Ramakanta Panda, Cardiac Surgeon and Vice Chairman of Asian Heart Institute, suggested that heart disease symptoms in women may be different from those in men, for e.g. women may have a heart attack without chest pain and tend to have blockages not only in their main arteries but also in the smaller arteries that supply blood to the heart. 

Though a majority of heart patients including both men and women, would have chest pain during a stroke, it has been revealed that in women we do see non-typical symptoms. These symptoms could be shortness of breath, vomiting or nausea, just sweating or pain which is not in the centre of the chest but may be on the left side or in the hands. 

Dr Ramakanta Panda revealed that valve disease is also common in young women. Dr Tilak Suvarna, Senior Interventional Cardiologist, pointed out that cardiovascular diseases remain the leading cause of death in women, accounting for 1 in every 4 female deaths as women are nearly as susceptible to heart disease as men, especially if they are post-menopausal or diabetic or overweight. 

Hence, women of all ages should take heart disease seriously but it is important to acknowledge that a heart disease doesn’t mean it is the end of the world because heart ailments can be effectively cured by not leading a sedentary lifestyle and with adequate exercise, sleep, rest, spiritual wellness, a diet with the right food products and wellness in relationships.

Dr Tilak Suvarna shared 10 things Indian women should do to protect their hearts:

1. Estimate your risk of having a heart attack – Coronary or ischemic heart disease can be hereditary and tends to run in families. If you have a first-degree relative who has had heart disease, then you too have an increased risk of having heart disease. Then there are simple algorithms that can help you to determine your risk of having a heart attack. These algorithms take into account your age and presence of cardiac risk factors like smoking, diabetes, hypertension, hypercholesterolemia. Depending upon your risk status, you can take appropriate preventive steps in consultation with your doctor.

2. Know your numbers – It is important that you should know what your ideal body weight and waist circumference should be, as well as your blood pressure and your sugar and cholesterol values, as these are major risk factors for heart disease. If your levels are abnormal, then you must take appropriate measures to bring them down to normal.

3. Physical Activity – It is recommended to undergo 150 minutes of moderate aerobic exercise and 75 minutes of vigorous aerobic exercise every week—averaging out to approximately 45 minutes of exercise five days per week. This includes brisk walking, running, jogging, swimming, dancing.

4. Have a heart-healthy diet – A heart-healthy diet includes a low-fat and low-salt diet, liberal amounts of fiber, vegetables, fruits. Avoid saturated fats, sugary items, processed food and red meat.

5. Lose weight – Being overweight or obese is a major risk factor. Any woman whose body-mass index is more than 25 or whose waist circumference is more than 35 inches has an increased risk of heart disease. Regular exercise and strict diet control will help in reducing and maintaining your body weight.

6. Avoid smoking – Alarmingly, the prevalence of smoking in women is increasing. Although women smoke far less than men, smoking may be more detrimental in women than men. Female smokers die 14.5 years earlier than female non-smokers. But the good thing is that if you stop smoking, your risk reduces to that of a non-smoker by 1 year. E-cigarette or vaping are equally bad if not worse.

7. Oral contraceptive pills – Even though naturally producing Estrogen is cardio-protective, post menopause any externally given Estrogen does not reduce the risk of cardiovascular disease. On the contrary, it only increases the risk of heart disease and thrombosis (blood clot formation). Therefore, use with caution and under medical supervision.

8. Stress management – Stress is another important risk factor which unfortunately cannot be measured. Stress is almost inevitable in our lives, especially women who have to manage household chores, work-related issues and different relationships. But it is how you manage your stress that influences your susceptibility to heart disease. Yoga and meditation can be very useful in coping with stress. Regular meditation can lower your sympathetic activity and reduce the risk of heart diseases. Exploring your interests and hobbies is an essential component of a sound mind and thereby, a robust cardiovascular health.

9. Be in sync with your Circadian Rhythm – Adequate sleep and rest form an essential component of a sound cardiovascular system. Irregular sleep hours and inadequate sleep have shown to increase blood pressure and adversely affect cardiovascular health. Decreasing your screen time after 9:00 pm can help induce a better sleep.

10. Cardiac medications – If you are a heart patient or have diabetes, high BP or high cholesterol, then you would have been prescribed certain medications by your doctor. Familiarise yourself with your medications and ensure that you take them regularly as prescribed, because some of these medicines have been shown to reduce your chance of having a heart attack and sometimes even prolong your survival.