Starting your journey to better health is easier than you think, especially in regions like Pakistan and India where diabetes and obesity are becoming increasingly common. And heart specialist may hand over a long list of medications which you have to take lifetime. Heart treatment in India or heart surgery in Pakistan may cost you millions. But yes if you have a hole in your heart or heart wall damage then of course you have to follow your heart specialist’s advice. In either case, we are here with a possible solution.
In This Blog
Whether you’re in Rawalpindi or Delhi, taking small, consistent steps can help you reclaim control over your health. It’s about making informed choices and finding the right guidance from experts who understand your lifestyle and challenges. Don’t wait for symptoms to get worse—start now for a healthier heart. future
- Nutrition Tips for a Healthy Heart
Eat an apple daily to keep the doctor away but in this case, eat a healthy diet to keep the heart specialist away! Yes, it is the most effective way to combat heart disease! Even many heart specialists recommend this diet to avoid or treat heart diseases in the early stages. Let’s go through it:
- Fresh vegetables and fruits
- Whole grains
- Lean proteins, such as fish or protein from plant sources
- Liquid, nontropical oils, such as olive or corn oil
- Minimally processed foods
- No added sugars
- Limited salt
- Your Heart Will Thank You: Pump Up Your Heart Health
Move your body Champs! An active routine plays a vital role in supporting heart health. A combo of workouts and a balanced diet can also assist individuals in maintaining an ideal weight. Your heart specialist also emphasizes that moderate and high-intensity exercise enhances cardiovascular function in individuals who have experienced heart failure.
Various types and levels of exercise provide heart health benefits:
Cardio Exercise
The key purpose of Cardio is to speed up your heart rate and induce sweating. Your fitness trainer at Ginnastic Health Centre can ask you to start with a moderate-intensity workout. As it can significantly reduce the risk of heart disease by improving blood pressure and cholesterol levels.
Examples of Moderate-Intensity Cardio:
- Brisk walking
- Water aerobics
- Cycling on flat terrain
- Playing doubles tennis
- Lawn mowing
Strength Training
Research suggests resistance training enhances a person’s exercise capacity and improves their overall quality of life. Dr Waseem, at Ginnastic Health Centre, also recommends incorporating strength training alongside aerobic workouts. You should follow it for at least two days per week or as directed by your Heart specialist.
Strength training can include bodyweight exercises like pushups or using resistance machines and free weights at the gym.
Flexibility Exercises
Yes, stretching may help enhance the nervous system’s regulatory control over the heart. Additionally, a lack of flexibility can limit the body’s ability to perform certain aerobic or strength exercises. A heart specialist advises stretching until you feel slight tightness or discomfort, aiming for at least two or three sessions weekly—or daily for optimal results.
- Lifestyle Changes for Heart Health
Have you ever noticed whenever you visit your heart specialist for heart treatment in India or Pakistan, the first thing he asks you is about your lifestyle? This is because in addition to maintaining a healthy diet and regular exercise, several lifestyle adjustments can significantly boost heart health:
- Quitting smoking entirely
- Managing and reducing stress effectively
- Scheduling sleep patterns
Prioritizing quality sleep is equally essential, as it enhances overall health, including cardiovascular well-being.
- Get Regular Health Screening Tests
Do you know that once your heart specialist suggests heart surgery in Pakistan or India, then you have to go through a lengthy painful procedure? Those daily pricking pills and whatnot? But what if we diagnose and control this cardiovascular condition at early stages? Your undetected high blood pressure and cholesterol can harm the heart and blood vessels. You never knew you were suffering from high BP, cholesterol, or diabetes without lab work. Routine screenings can help identify your numbers and determine whether action is needed.
Blood Pressure
Individuals having high blood pressure may experience heart disease. This means that your heart muscle is deprived of the required blood. So, it’s better to keep a BP apparatus at home.
Cholesterol Levels
A chronically high cholesterol level in combination with a high triglyceride level significantly increases the risk for heart stroke. So, get them checked after every 6 months.
Type 2 Diabetes Screening:
Your high blood sugar levels might be the possible culprit for heart disease Risk factors include being overweight and a family history of diabetes. Early screenings may be recommended for those with risk factors; otherwise, testing starts at 45 and is repeated every three years.
Do consult your Physician or heart specialist to treat these conditions.
Expert Advice for a Healthy Heart: Tips from Dr. Waseem
Dr. Waseem Islamabad provides dietary strategies that promote a heart-healthy lifestyle. He emphasizes a proactive method for tackling the key culprits .e., diabetes and metabolic disorders through lifestyle adjustments, including:
- Keto Diet: Incorporating high-fat, low-carb meals to improve metabolism.
- Intermittent Fasting: A proven method for reversing metabolic conditions.
- Fiber-Rich Diet: Consuming whole grains to sustain metabolic health.
- Leafy Greens & Fruits: Vital for reducing belly fat and decreasing heart-related risks.
- Avoid Processed Foods: Opting for homemade meals for healthier outcomes.
- Limit Sugary Foods: Reducing sugar intake to avoid insulin spikes.
- Supplements: Adding vitamins D and B1 to improve metabolic functions.
- Exercise: Regular physical activity helps regulate blood sugar and boosts mental health.
These practices collectively empower individuals to manage their conditions effectively while improving overall health.
How Quickly Can You Improve Heart Health?
It’s not like magic or a spell! The time needed for heart health improvements depends on individual circumstances and goals:
- Quitting smoking shows benefits within two weeks, improving circulation and lung function. After one year, the risk of coronary heart disease drops down to about 50%.
- Cholesterol management may take up to three months with diet and lifestyle changes, but significant reductions can occur in 6-to 8 weeks with statins.
- Other improvements, like blood pressure control, may vary. Tracking progress with a heart specialist can provide clarity.
A Parting Note: Listen to Your Heart First!
We Asians are quite unlucky to be suffering from heart disease which eventually leads to death. But hold on guys, the good news is that preventive measures can significantly reduce the risk. All you need to do is:
- Follow a balanced
- A nutritious diet low in added sugars and salt
- Engage in regular physical activity
- Make lifestyle changes—like quitting smoking.
Remember! If you are dealing with serious cardiovascular conditions like a heart lesion, always follow the advice of your heart specialist and adhere to the prescribed treatment plan. However, if you want to prevent the need for heart treatment in India or Pakistan, these guidelines can help you stay ahead of potential issues.
At Ginnastic Health Centre, we have remarkable success stories to inspire you. Dr. Waseem and Dr. Mehdi, along with their team of skilled nutritionists, physiotherapists, and dietitians, are achieving extraordinary results. They’re turning the impossible into possible!
Love your heart? Book an appointment today and revitalize your heart health.
