September 27th, 2009 is World Heart Day.

According to the figures just released by WHO, cardiovascular diseases stands first as the world’s number one killer, accounting for nearly 17.1 million lives last year, a staggering number indeed. But how often do we acknowledge what the human heart does for us? Most of us take its function of working non-stop 24/7 as granted. We do not care at all until disaster strikes in the form of heart disease, raised blood pressure, high cholesterol and more.

On this day of such great importance, let us dedicate ourselves to help our hearts function better by looking again at the following:

• Is your blood pressure showing unsteady readings lately? Talk to your doctor if you are having heaviness in your chest and unreasonable fits of anger. Your blood pressure will vary according to your age. A healthy heart will show a reading of 120 – 130 and the diastolic pressure will read between 80 – 90.

• Eat a low fat diet. Your diet should include plenty of fresh fruits, vegetables and nuts. Wherever possible eat the fruits with the outer skin. Do not fry the fish and chicken; instead, grill or roast them. Use less oil. And have plenty of garlic every day.

• When did you last check your weight? Those unusual extra pounds will only increase your cholesterol levels, your blood pressure and increase the risk of coronary heart disease and even strokes.

• Quit smoking! If you’ve been postponing the desire to quit cigarettes for years, now is the time to do it. Tobacco will only increase the formation of plaque in the blood vessels, leading to clots that can cause heart attacks.

• Are you diabetic? If you are, then you are more prone towards coronary heart disease. Take measures regularly to keep your blood sugar levels safe.

• Reduce the drinking of alcohol. Excess can only increase your blood pressure and result in irregular heart beat and a diseased heart muscle.

• Does your family have a history of heart disease? How about your parents? It has been seen that diabetes, obesity and other risk factors are generally passed on to the children.

• Last, but not the least, exercise regularly. Most people do not realize this, but the human heart is also a muscle just like any other – it must be exercised. Exercise reduces the blood pressure and widens the blood vessels to improve circulation. It also raises good HDL cholesterol. There is not one single medication that can alternate with the advantages of exercise.

There is no need to allocate 2 hours every day at the gym. All you need is a moderate activity like walking briskly along the beach or side road every morning for 20 minutes a day. Or you could ride a plain bike.

Walk down the stairs instead of using the elevator, park your car at the back of your building and walk the stairs to your flat. Walk to the market to do your groceries. Whatever it is, try to get more steps into your daily routine. They all will add up to give your heart a smiling look. A daily routine of 10,000 steps should do wonders for your heart!

Exercising for a healthy heart should be as important as keeping an appointment with your hairdresser or facial at the Taj or Sheraton, or maybe even that game of bridge with your pals at your favourite club.

On 26 and 27 September a health awareness program is planned in many main cities of the states in India as part of the World Heart Day celebrations. The activities will be held under the combined supervision of the Cardiological Society of India and the Heart Care Foundation. The programme includes free medical check-ups and seminars addressed by leading doctors from all over the country.

You can log on to http://www.world-heart-federation.org/ for more information.

Written by Mr. Sunder Venkataram, Thane (Maharashtra)

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