With about one person every five minutes admitted to hospital with a heart attack in the UK, a consultant reveals the seven steps she takes to keep healthy
Every five minutes, a life hangs in the balance in the UK as someone is admitted to a hospital with a heart attack. While the perception often skews towards men, coronary heart disease—a silent predator lurking in the arteries—claims the lives of more women annually than breast cancer, as reported by the British Heart Foundation. Shockingly, survival rates for women experiencing heart attacks are also lower than for their male counterparts. In this urgent landscape, Dr. Vinit Sawhney, a consultant cardiologist at the Harley Street Clinic and St Bartholomew’s Hospital, offers her personal blueprint to combat this epidemic through preventive measures that intertwine professional knowledge with daily practice.
Never skip breakfast
“I can’t emphasize enough how crucial breakfast is,” says Dr. Sawhney. In the whirlwind of her busy mornings with three children, she prioritizes this meal, warding off the temptation to skip it in favor of convenience. “Oats and bananas or boiled eggs with avocado—those are my staples,” she shares, underscoring the importance of avoiding saturated fats and high-cholesterol foods. The repercussions of missing breakfast can spiral into unhealthy snacking, often gravitating toward sugary and caffeinated options that contribute to arterial plaque buildup. “If you take that moment for breakfast, you’re less likely to reach for the biscuits later on,” she adds, weaving the personal with the professional to highlight how simple choices can have profound impacts.
Meditate daily
In a city as frenetic as London, Dr. Sawhney carves out 15 minutes each morning for meditation. “Stress is a silent killer,” she stresses, drawing upon studies that demonstrate how elevated cortisol levels can wreak havoc on cardiovascular health. The quick pulse of city life can lead to an unchecked buildup of stress, with implications that extend far beyond just mental well-being. “By pausing and organizing my thoughts, I prepare for whatever surprises may come,” Dr. Sawhney notes, acknowledging how even a small daily practice can mitigate the risk factors associated with heart disease.
Key Benefits of Daily Meditation
- Reduces blood pressure
- Helps manage stress
- Lowers heart rate
Cook with olive oil
Dr. Sawhney’s British Indian heritage greatly influences her culinary practices. “Cooking is central to my culture, but I strive to make it heart-friendly,” she states. Instead of butter, she opts for olive oil, a source of healthy fats. “It’s important to replace saturated fats and excess salt with herbs and spices to elevate flavor without sacrificing health.” Studies have shown that high salt intake correlates with elevated blood pressure, a significant risk factor for heart attacks. By incorporating leafy greens, whole grains, and sources of lean protein into her meals, Dr. Sawhney aims to combat chronic inflammation, which can lead to plaque formation in heart arteries.
Walk to work
Dr. Sawhney has taken a less conventional route in her fitness regime. “Getting off the train early to walk at least a mile to work is essential for my heart health,” she mentions. Regular aerobic exercise, complemented by resistance training, can profoundly improve cardiovascular efficiency. “Even simple activities like gardening or playing with my kids keep my heart active,” she shares, underscoring the importance of incorporating movement into daily life rather than allocating one strenuous workout each week. “Every little bit counts,” she emphasizes, reflecting on her training in the army, which ingrained the significance of a consistent fitness routine.
Check your BMI
Maintaining a healthy body mass index (BMI) is another pillar of Dr. Sawhney’s approach. “I monitor my BMI to ensure it stays within the healthy range of 19 to 25,” she explains. Being overweight can lead to increased heart attack risk due to the accumulation of plaque in the arteries. Studies indicate a direct correlation between high BMI and cardiovascular issues, with excess fat creating additional strain on the heart. “But it’s also important to note that being underweight can come with its own risks, such as high heart rhythm issues,” she cautions, showcasing her holistic understanding of body health.
Limit alcohol intake
Dr. Sawhney chooses to abstain from alcohol for the most part, indulging only sparingly at special occasions. “It’s very easy to underestimate how alcohol can affect your heart,” she warns. The recommended limit stands at 14 units weekly, and exceeding that can weaken the heart muscle over time. “Being mindful of intake and prioritizing nutrition is crucial,” she emphasizes, discussing the hidden calories and saturated fats often found in alcoholic beverages. For those who choose to drink, small portions and designated alcohol-free days offer practical strategies to stay within limits.
Avoid smoking at all costs
Smoking is a habit Dr. Sawhney has never indulged in. “Even a small amount of smoking isn’t okay,” she states unequivocally. Smoking introduces harmful chemicals into the body that can exacerbate plaque buildup in coronary arteries. “There’s no benefit; it only increases the risk of heart attacks and also has dire cancer implications,” she reminds us, reflecting on comprehensive public health data that consistently shows smoking as a leading cause of preventable heart disease.
In a society grappling with the troubling statistics of heart health, Dr. Vinit Sawhney stands as a beacon of informed action. By interlacing professional expertise with personal commitment, she illuminates a path for others to follow. As heart disease continues its ruthless surge in the UK, simple lifestyle adaptations and conscious choices may very well serve as the frontline defense against becoming another statistic. The winding journey of life can often lead us to unforeseen challenges, but with the right tools and disciplines, we can steer our health toward a brighter future.
Source: inews.co.uk
