Imagine your heartbeats in 2025—pounding harder, throbbing faster, pulsating with vigor and ALIVENESS. Imagine if you could change your health narrative on your own terms, prevention is the best cure for heart disease.
Cardiovascular diseases (CVDs) remain the leading cause of death globally; heart disease is even affecting people aged 40. Did you know that 25% of all heart attacks among Indian males occur before the age of 40? (IHA)
However, many heart issues can be reversed with the right lifestyle choices. It comes down to making smart decisions!
In India, Dr Bimal Chhajer is a pioneer in non-invasive cardiology. He has been dedicating his work with SAAOL to transforming lives with simple yet effective procedures caring for the heart. What does he believe? Prevention is better than cure. This blog is here to guide you on making lifestyle changes in 2025 to help you approach an overall heart-healthy lifestyle that is not only doable but can be life-changing and Dr. Bimal-approved. If you’re willing to take control of your well-being and safeguard your heart for the future, then read ahead!
Let’s try to make 2025 the year when your heart (and soul) blossoms. However, it will take effort. You might face challenges, but that’s okay. Although the journey could be tough, this is what makes it worthwhile. Remember: growth often happens because we step out of our comfort zones. So, embrace the adventure ahead!
- Why is Heart Health More Crucial Than Ever?
The numbers are, indeed, alarming. More than 17.9 million people die each year from cardiovascular disease, according to the World Health Organization. Cardiovascular diseases account for around 28% of total deaths in India and are a leading cause of death in the country. This crisis is down to sedentary lifestyles, stress, poor nutrition, and rising rates of obesity. Prevention, the cornerstone of heart health, emphasizes diet, exercise, and stress management, explains Dr Bimal Chhajer.
Heart health is directly linked to the quality of nutrition. Sustained change necessitates commitment, as its benefits reach far beyond the heart.
a) A Heart-Healthy Plant-Based Diet
Dr. Chhajer’s SAAOL program promotes a vegetarian diet while avoiding oil. The case is well established: plant-based diets correlate to a lower heart disease rate. Reducing animal products, unhealthy fats, and processed foods can reduce cholesterol and inflammation. Changing diets is difficult because most people have an eating habit that is hard to change. But the positive aspects are clear, and the adjustment can be tough, it is a critical one for long-term cardiac wellness.
Dietary Shifts to Consider
Try to get 5 servings of fruits and vegetables per day for good health.
Eat your greens: Spinach, kale, berries, and citrus fruits are all rich in antioxidants that help protect us from free radical damage and decrease inflammation. These critical nutrients are important for maintaining arterial elasticity and blood pressure management.
However, it may be worth thinking about the difference between whole grain and refined forms of carbohydrates: you should be substituting brown rice, quinoa, oats, millet, and whole wheat options. Whole grains are a good source of fiber, which helps lower cholesterol and keep arteries healthy.
Although fats are often perceived as unhealthy, therefore, it is beneficial to incorporate oil-free cooking methods into your cooking practices. If you fear that such meals might lack flavor, think again! SAAOL Heartcare Delhi has provided numerous delightful recipes that can be prepared without any oil, while still preserving the taste.
Additionally, one must be cautious about sodium intake: excessive salt consumption has a strong correlation with hypertension, a significant risk factor for heart disease. Instead of using high-sodium options, consider substituting with natural herbs, garlic, and spices. These flavorful alternatives not only enhance taste but also safeguard your health.
Eliminate Processed Foods: Processed snacks, sugary beverages, and fast food are often packed with detrimental trans fats and concealed sugars, which can result in heart blockage over time. However, focusing on the preparation of meals at home—using fresh, organic ingredients—can be beneficial. Although it may require more effort, the health advantages are significant, because this approach promotes better well-being.
b) Heart-healthy recipes
To make plant-based eating more appealing, try colorful salads, vegetable curries, soups, and fruit smoothies. SAAOL offers simple but tasty recipes like zero oil sambar, mixed veg, dosa, pooris, etc. The goal is to prepare meals that will nourish both the body and the soul.
- Physical Activity: Keep the Heart Beating
Exercise is not just about losing weight; it also strengthens the heart and improves circulation and overall health. Regular physical activity reduces the risk of: Hypertension, diabetes, and high cholesterol.
Exercise Tips from SAAOL:
– 150 minutes a week: The American Heart Association recommends at least 150 minutes of moderate exercise a week. Brisk walking, cycling, and swimming are all good options. These exercises increase your heart rate, lung capacity, and blood flow.
– Strength Training: Lifting weights or using resistance bands twice a week builds lean muscle mass. Muscle helps burn fat and maintain a healthy metabolism. The stronger your muscles are the less strain they put on your heart.
-Yoga and stretch: Yoga not only increases flexibility but also calms the mind. Yoga asanas and breathing techniques reduce stress hormones making them an important part of heart care.
-Daily Movement: Don’t sit for long. Stand up and stretch every hour, take small walks during breaks, and take the stairs instead of the lift. Small but regular exercises benefit heart health in the long run.
- Managing Stress: The Silent Killer
Stress is an often-overlooked risk factor for cardiovascular disease. Hustle culture is the new trend popping up on the internet, but it is a real pain that prevents us from recognizing the damage of less sleep and a long workday. Success, though enticing, for with it comes a hollow victory over the heart. Chronic stress prompts inflammation, helps create high blood pressure, and can lead to unhealthy coping tools such as emotional eating, smoking, and drinking.
Stress Management Strategies: –
- You can always benefit from a daily meditation practice of at least 15 minutes. There are apps designed to make it easier than ever to incorporate mindfulness into your daily routine with hundreds of guided sessions and a community of millions of users. Meditation practice has been associated with lower cortisol and improved cardiovascular health.
- Deep breathing techniques — the 4-7-8 method works (inhale for four counts, hold for seven counts, exhale for eight counts) — and activate the parasympathetic nervous system. This response leads to a swift reduction in tension.
- Having fun and making friends can help improve our mental health a lot. Strong social ties are important for emotional well-being and, therefore, the reduction of cardiovascular risks. Do not be afraid, participate in your community, and social groups, and create recreational activities. Live life to the fullest.
- Schedule regular health screenings
Prevention through frequent health check-ups is critical for detecting any problems early. Routine screening helps to keep track of blood pressure, cholesterol, and glucose levels.
SAAOL is making it simpler to understand for you. Let’s take a look:
Tests to Consider:
-Lipid Profile: This test measures cholesterol and triglycerides. High LDL indicates heart disease so LDL should be low and HDL should be high.
For LDL and HDL, the normal cholesterol levels are:
Normal Cholesterol Ranges
Low-Density Lipoprotein (LDL Cholesterol)
Optimal: < 100 mg/dL
Near-Optimal: 100-129 mg/dL
Borderline High: 130–159 mg/dL
High: 160-189 mg/dL
High: 190 mg/dL and higher.
HDL Cholesterol (High-Density Lipoprotein):
Low (Risk Factor): < 40 mg/dL (for men);< 50 mg/dL (for women)
Desirable: 40 mg/dL or higher for men; 50 mg/dL or higher for women
Optimal: Greater than 60 mg/dL is protective against heart disease.
–Blood pressure: Ideal is <120/80 mmHg Above that, you have to be changing lifestyle.
–The Blood Sugar Test: Uncontrolled diabetes is a major risk factor for heart disease. You need to monitor your sugar regularly. Here are the ICMR-guided blood sugar levels to refer to:
Fasting Plasma Glucose (FPG):
Normal: <129 mg/dL (7.0 mmol/L)
Prediabetes: 100–125 mg/dL (5.6–6.9 mmol/L)
Diabetes: 126 mg/dL (7.0 mmol/L) or greater
Random Plasma Glucose (RPG):
Normal: 200 mg/dL (11.1 mmol/L)
Diabetes: ≥200 mg/dL (11.1 mmol/L)
Oral Glucose Tolerance Test (OGTT):
Normal: < 140 mg/dL (7.8 mmol/L) 2 hr postprandial
Prediabetes: 140–199 mg/dL (7.8–11.0 mmol/L)
Diabetes: 200 mg/dL (11.1 mmol/L) or higher 2 hours after administering bleach
Glycated Hemoglobin (HbA1c):
Normal: < 5.7%
Prediabetes: 5.7-6.4%
Diabetes: 6.5% or above
Body Composition Analysis (BCA): This assesses fat proportion, muscle mass, and hydration levels, providing insight into general health.
- The Unsung Hero: Sleep and Recovery
Poor sleep habits have been linked to obesity, diabetes, and hypertension — all risk factors for heart disease.
Tips for Better Sleep:
-Develop a Routine: Go to bed and wake up at the same time each day.
-Limit Screen Time: Do not experience screens for 1 hour before moving home.
-Create a Relaxing Environment: Relaxing smells, dark lighting, and a comfy mattress is all you need.
Conclusion:
Having a healthy heart by 2025 doesn’t call for overnight changes. First, RELAX! Gradually altering your dietary patterns, routine physical activity, ways of stress management, and sleeping habits help ensure a good and healthy lifestyle and prevent possible risks of heart disease. Here, SAAOL’s integral method gives direction toward the route for a better, healthier life for the heart.
Let the New Year ring in a much healthier, happier, and more robust YOU.