<p>In Bengaluru, 20 to 40-year-olds are increasingly at risk of heart ailments, observe doctors. From disoriented lifestyle to increasing stress, the reasons are many. </p>.<p>As World Heart Day falls on September 29, Metrolife interacts with medical experts to understand what are the alterations needed for a healthy heart. <br /><br /><strong>One-fourth of heart attack cases among 20 to 40 year olds: docs</strong></p>.<p>Dr Gnanadev N C, says that keeping statistics in mind and observations from practice, around 25 out of 100 cases of heart attacks, now are 20 to 40-year-olds. </p>.<p>“Heart ailments in this age group has doubled in the last decade. Heart attacks are now seen in mid 20-year-olds too. Smoking is a major reason for this as people start smoking earlier now,” he says. </p>.<p>Mental stress is another contributor, he adds. “Achieving goals and targets can be quite taxing.”</p>.<p>A sedentary lifestyle and desktop jobs are add-ons. “Young individuals are now more prone to diabetes, hypertension and obesity, which are other factors too,” he says. </p>.<p>There have been dramatic lifestyle changes in the last decade, everything has become instant, minimising physical activity, observes Dr Shashiraj Subramanya, consultant paediatric cardiology and heart transplantation, Narayana Health City.</p>.<p>“Earlier to get food, one would have to walk some distance, purchase something or order at a hotel, but now everything is done through mobile applications. The quantum of physical activity has decreased, which increases the risk of heart diseases,” he says. </p>.<p>Cases of 20-year-olds undergoing bypass surgery or angioplasty have been observed which is shocking, he adds.</p>.<p>How can one keep heart ailments at bay? He quips, “Mitigating risk factors is the key. Definite regular physical activity like yoga, pranayama, gymming or walking is a must. 150 minutes of workout a week (around 30 minutes in 5 days) is a must.”</p>.<p>There are pros and cons to each way of activity. “Running might not be a good option for the elderly, but yoga, walking, and swimming are definitely good options,” he says. </p>.<p><strong>Diet changes a must: dietician</strong></p>.<p>A good balanced diet is a must, and frozen and processed foods should be avoided, note diet experts. </p>.<p>Dr Pavithra N Raj, chief dietician, Columbia Asia Hospital observes that most people avoid home food and eat outside now. </p>.<p>“When we eat outside, we consume a lot of gravy which is either rich in butter or cashew paste, comparing to homemade curries which use minimal oil,” she says. </p>.<p>People do not drink sufficient amount of water which is needed. “When one is in an air-conditioned room for long hours, it is normal to not want to drink water but this can lead to hypertension, which in turn can affect the heart,” she says. </p>.<p>Consume food which is rich in fiber, which will help reduce bad fat in the body and improve one’s HDL (high-density lipoprotein) levels. “Ragi, millet and jowar are rich in fiber. Green leafy vegetables are good source,” she explains. </p>.<p><strong>Alternations in social life</strong></p>.<p>Instead of drinking and eating outside with friends on weekends, organise house parties and choose healthy alternatives in food and drinks. </p>.<p>Workout with kith or kin. 30 to 45 minutes of moderate intensity physical activity is a must. Cycling, jogging, swimming, walking on a treadmill, or playing badminton, are great options</p>.<p>Avoid visiting malls and opt for a trek with friends to a nearby place.</p>.<p>Avoid smoking and passive smoking. </p>.<p><strong>Healthy choices: breakfast to dinner</strong></p>.<p>Breakfast </p>.<p>Mid time snack: Ancestral food like idly, dosa, moong ka chilla or dhokla are rich in nutrition like carbohydrates and proteins. Bread is satiating but not a good healthy option. </p>.<p>Mid-morning snack: Those who have an early breakfast, can have a bowl of fruit or a glass of buttermilk or cucumber-mint juice. </p>.<p>Lunch: Chapati, broken wheat or millet ‘khichdi’ or ‘bisi bele bath’, are high in fiber. </p>.<p>Evening snacks: Boiled egg whites or sundal. You can add chaat masala if needed. </p>.<p>Dinner: Chapati or a multigrain (blend wheat, ragi and jowar) as a powder, add grated carrots and chopped onions to make dosa. If one has had a heavy lunch, soups or oats porridge are other options.</p>.<p><strong>Tips:</strong></p>.<p>Use olive oil as salad dressing or for cooking. </p>.<p>Avoid red meat as much as possible. White meat and egg whites are good. </p>.<p>(Inputs from Dr Pavithra N Raj, chief dietician, Columbia Asia Hospital)</p>
<p>In Bengaluru, 20 to 40-year-olds are increasingly at risk of heart ailments, observe doctors. From disoriented lifestyle to increasing stress, the reasons are many. </p>.<p>As World Heart Day falls on September 29, Metrolife interacts with medical experts to understand what are the alterations needed for a healthy heart. <br /><br /><strong>One-fourth of heart attack cases among 20 to 40 year olds: docs</strong></p>.<p>Dr Gnanadev N C, says that keeping statistics in mind and observations from practice, around 25 out of 100 cases of heart attacks, now are 20 to 40-year-olds. </p>.<p>“Heart ailments in this age group has doubled in the last decade. Heart attacks are now seen in mid 20-year-olds too. Smoking is a major reason for this as people start smoking earlier now,” he says. </p>.<p>Mental stress is another contributor, he adds. “Achieving goals and targets can be quite taxing.”</p>.<p>A sedentary lifestyle and desktop jobs are add-ons. “Young individuals are now more prone to diabetes, hypertension and obesity, which are other factors too,” he says. </p>.<p>There have been dramatic lifestyle changes in the last decade, everything has become instant, minimising physical activity, observes Dr Shashiraj Subramanya, consultant paediatric cardiology and heart transplantation, Narayana Health City.</p>.<p>“Earlier to get food, one would have to walk some distance, purchase something or order at a hotel, but now everything is done through mobile applications. The quantum of physical activity has decreased, which increases the risk of heart diseases,” he says. </p>.<p>Cases of 20-year-olds undergoing bypass surgery or angioplasty have been observed which is shocking, he adds.</p>.<p>How can one keep heart ailments at bay? He quips, “Mitigating risk factors is the key. Definite regular physical activity like yoga, pranayama, gymming or walking is a must. 150 minutes of workout a week (around 30 minutes in 5 days) is a must.”</p>.<p>There are pros and cons to each way of activity. “Running might not be a good option for the elderly, but yoga, walking, and swimming are definitely good options,” he says. </p>.<p><strong>Diet changes a must: dietician</strong></p>.<p>A good balanced diet is a must, and frozen and processed foods should be avoided, note diet experts. </p>.<p>Dr Pavithra N Raj, chief dietician, Columbia Asia Hospital observes that most people avoid home food and eat outside now. </p>.<p>“When we eat outside, we consume a lot of gravy which is either rich in butter or cashew paste, comparing to homemade curries which use minimal oil,” she says. </p>.<p>People do not drink sufficient amount of water which is needed. “When one is in an air-conditioned room for long hours, it is normal to not want to drink water but this can lead to hypertension, which in turn can affect the heart,” she says. </p>.<p>Consume food which is rich in fiber, which will help reduce bad fat in the body and improve one’s HDL (high-density lipoprotein) levels. “Ragi, millet and jowar are rich in fiber. Green leafy vegetables are good source,” she explains. </p>.<p><strong>Alternations in social life</strong></p>.<p>Instead of drinking and eating outside with friends on weekends, organise house parties and choose healthy alternatives in food and drinks. </p>.<p>Workout with kith or kin. 30 to 45 minutes of moderate intensity physical activity is a must. Cycling, jogging, swimming, walking on a treadmill, or playing badminton, are great options</p>.<p>Avoid visiting malls and opt for a trek with friends to a nearby place.</p>.<p>Avoid smoking and passive smoking. </p>.<p><strong>Healthy choices: breakfast to dinner</strong></p>.<p>Breakfast </p>.<p>Mid time snack: Ancestral food like idly, dosa, moong ka chilla or dhokla are rich in nutrition like carbohydrates and proteins. Bread is satiating but not a good healthy option. </p>.<p>Mid-morning snack: Those who have an early breakfast, can have a bowl of fruit or a glass of buttermilk or cucumber-mint juice. </p>.<p>Lunch: Chapati, broken wheat or millet ‘khichdi’ or ‘bisi bele bath’, are high in fiber. </p>.<p>Evening snacks: Boiled egg whites or sundal. You can add chaat masala if needed. </p>.<p>Dinner: Chapati or a multigrain (blend wheat, ragi and jowar) as a powder, add grated carrots and chopped onions to make dosa. If one has had a heavy lunch, soups or oats porridge are other options.</p>.<p><strong>Tips:</strong></p>.<p>Use olive oil as salad dressing or for cooking. </p>.<p>Avoid red meat as much as possible. White meat and egg whites are good. </p>.<p>(Inputs from Dr Pavithra N Raj, chief dietician, Columbia Asia Hospital)</p>