Know How to Stay Safe from Heart Diseases At Young Age
                     ABOUT DOCTOR
Interventional 
Cardiologist
Apollo Hospitals, 
Indore
Dr. Sarita Rao is a Sr. Interventional Cardiologist at 
Apollo  Hospitals, Indore. She is the first female 
Interventional  Cardiologist in Central India. She is 
Fellow of American  College of Cardiology(FACC) 
and Fellow of European  Society of 
Cardiology(FESC)
For OPD Appointments Contact : +91 9893925000
OPD Timing at Apollo Hospitals, Indore: 11:00 AM to 4:00 PM
Location: Apollo Hospitals, Indore Sector D Rd, Scheme No 74C, Vijay 
Nagar, Indore.
OPD Timing at Clinic: 6:30 PM to 8:00 PM
Location: 303, Third Floor, Vishal Astra, Opp. Satya Sai School, A.B Road, 
Indore, MP.
Know How to Stay Safe from Heart Diseases At Young Age
Cardiovascular disorders cause 1 in 3 fatalities worldwide. Heart attacks and strokes are 
frequently caused by a combination of risk factors, such as smoking, a poor diet, obesity, 
inactivity, hypertension, diabetes, and high cholesterol.
Never too late to make heart-healthy lifestyle changes.
Here are some measures to prevent young-age heart disease.
Don't smoke
Quit smoking or using smokeless tobacco to help your heart. Avoid second-hand smoke even 
if you don't smoke.
Tobacco chemicals harm the heart and blood vessels. Cigarette smoke decreases blood 
oxygen, which raises blood pressure and heart rate because the heart must work harder to 
oxygenate the body and brain.
Good news! A day after 
quitting, heart disease risk 
drops. A year without smoking 
cuts heart disease risk in half. 
So, no matter how long or 
much you smoked, quitting will 
pay off.
Move!
30-60 minutes of daily activity is 
recommended.
Daily exercise reduces heart 
disease risk. Exercise controls 
weight. It lessens the risk of 
having high blood pressure, high 
cholesterol, and type 2 diabetes.
If you haven't been active in a while, you may need to work up to these targets, but aim for 
at least:- 
• Moderate aerobic activity like brisk walking
• 75 minutes of aerobic activity like running each week
• Two or more weekly workouts
• Even shorter bouts of activity have heart advantages, so don't give up. Gardening, 
housework, taking the stairs and walking the dog all count. You don't have to exercise 
hard to notice results, but increasing intensity, duration, and frequency can help.
Heart-healthy eating
A nutritious diet helps protect the heart, lower blood pressure and cholesterol, and prevent 
type 2 diabetes. Heart-healthy eating includes:- 
• Legumes
• Fish and lean meats
• Low-fat/fat-free dairy
• Granola
• Olive oil has healthy fats
• DASH and the Mediterranean diet are heart-healthy diets.
• Reduce these:
• Salt
• Sugar
• Carbohydrates processed
• Alcohol
• Saturated (red meat, full-fat dairy) and trans-fat (found in fried fast food, chips, baked 
goods)
Weight-watchers
Being overweight, especially around the middle, raises heart disease risk. In addition, being 
overweight can cause high blood pressure, high cholesterol, and type 2 diabetes, which 
raises heart disease risk.
BMI uses height and weight to determine obesity. A BMI of 25 or higher is considered 
overweight and linked to higher cholesterol, blood pressure, heart disease, and stroke risk.
Waist circumference also measures belly fat. A waist circumference over 40 inches (101.6 cm) 
increases heart disease risk for males.
Women's 35-inch (88.9-cm) waist
Any weight loss is helpful. 3% to 5% weight loss can reduce blood lipids (triglycerides), blood 
sugar, and type 2 diabetes risk. More loss lowers blood pressure and cholesterol.
Sleep well
Obesity, high blood pressure, heart 
attack, diabetes, and depression 
are all exacerbated by a lack of 
sleep. Most adults need seven 
hours of sleep. Prioritise sleep. Go 
to bed and wake up at the exact 
time every day. Dark and quiet 
bedrooms help you sleep.
If you feel like you're getting enough 
sleep but are still weary, ask your 
doctor about obstructive sleep 
apnea, which might increase your 
risk of heart disease. Loud snoring, 
ceasing breathing during sleep, and 
gasping for air are signs of OSA. You 
may need to use a CPAP machine or 
reduce your weight, so your airway 
remains open while you sleep.
Relax
Some people handle stress by overeating, drinking, or smoking. Physical activity, relaxation 
exercises, and meditation can help you manage stress.
Regularly check blood pressure and sugar.
Blood pressure and blood sugar checks are necessary for a healthy heart. Some people have 
high blood pressure without symptoms, which can harm the heart. If you have behavioural 
concerns (unhealthy eating, inactivity, cigarette and alcohol use), talk to your health 
professional so they can help you plan lifestyle changes to improve your heart health. Set 
goals with your doctor and take your medications if you have hypertension or diabetes. 
Include loved ones in your heart-healthy journey.
Dr. Sarita Rao is one of the Best Cardiologist doctors in MP and offers her services at Apollo 
Hospital, Indore. If you are suffering from chest pain and high cholesterol and are looking for 
Top Cardiologist in MP, come to Apollo Hospital Indore. 
For Appointment & Enquiry Call us now +91 9893925000 For more details visit online - 
https://drsaritaraocardiologist.com/
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To More Post: -  Signs That Warn You About Heart Diseases – Cardiologist Near Me