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World Heart Day: Keep ticker in check Dhanusha Gokulan / 29 September 2013 Palestinian national Ibrahim Raja Khalil is a survivor of two heart attacks. Father of three children, and a chain smoker, 39-year-old Khalil’s work put him through a lot of stress. “Like a lot of professional environments here in the UAE, my work involved a lot of stress. I have been smoking for 10 years and it was just too hard for me to quit. I underwent my first invasive heart surgery in 2011. I continued to smoke after that and on October 24, 2012, I suffered my second stroke,” said Khalil. He hasn’t touched a cigarette since, and now lives a healthier, happier life. Get checked >   The Dubai Mall (level 2, near the food court entrance) from 12pm–6pm (health checks provided by Mediclinic The Dubai Mall) >   Ibn Battuta Mall (China Court) from 2pm–8pm (health checks provided by Mediclinic Ibn Battuta) >   Mercato Mall from 11am–6pm (health checks provided by Mediclinic Beach Road) >   Dubai Marina Mall from 11am–10pm (health checks provided by Mediclinic Al Sufouh) >   Etihad Mall (Al Muhaisnah) from 12pm–6pm (health checks provided by Mediclinic Mirdif) >   LuLu Hypermarket (Al Qusais) from 12pm–6pm (health checks provided by Mediclinic Al Qusais) >   Mediclinic Arabian Ranche s from 8am–2pm > Mediclinic Meadows from 8am–2pm >   Mediclinic Welcare Hospital from 8am–2pm  >   Mediclinic City Hospital from 8am–2pm Diseases in the cardiovascular and circulatory systems were the leading causes of all UAE deaths in 2012, responsible for nearly 30 per cent of all fatalities. Worldwide, it claims nearly 18 million lives each year. On the occasion of World Heart Day, Khaleej Times looked into what causes heart-related diseases among people and how it can be avoided. Khalil’s example is only one among the several thousands who suffer from heart-related illnesses across UAE. Stress, obesity, smoking, unhealthy eating habits, lack of exercise, and a sedentary lifestyle are the main reasons behind heart attacks, according to doctors. The World Heart Federation, which kicked off World Health Day in 1999, projects at least four out of five premature deaths are caused by heart disease and strokes that could be avoided if smoking, an unhealthy diet and physical inactivity, are controlled. National activities such as public talks and screenings, walks and runs, concerts or sporting events are organised worldwide by members and partners of the World Heart Federation. Dr Obaid Al Jassim, Consultant and Head of Cardiothoracic Department, Dubai Health Authority said: “We live in a very dynamic society and stress among people, especially youngsters, is now on the rise. Patients coming into the hospital are as young as 30 years old; the average age for heart-related diseases has dropped by 15–20 years. People need to seriously consider controlling their internal and external risk factors.” Specialist Interventional Cardiologist at NMC Hospital in Dubai Dr Sandip Chaturvedi said: “People need to take their heart health more seriously. We have a very busy cardiac service and cardiologists in our hospitals have performed more than 2,000 procedures since 2005, of which about 500 are bypass surgeries alone. These are alarming statistics.” Heart screenings   As part of its annual participation in commemorating World Heart Day in the UAE, NMC Healthcare will engage in a series of events and activities aimed at raising awareness and educating the public. The week-long campaign commenced on September 23, from 3pm–9pm and will finish today. All NMC centres in Abu Dhabi, Dubai, Al Ain as well as Sharjah will offer visitors free blood pressure checks, glucose, BMI and cholesterol screenings. In addition, free check-ups will also be offered in malls and popular public areas throughout the four cities across the UAE.   Along with NMC, Mediclinic Middle East will also provide free health checks today. To do list   Remain  physically active Quit  smoking Watch  diet and control weight Consult  an expert Take  medications if required Last year alone, at least 15,072 nationals visited DHA hospitals for cardiology problems, along with 7,909 expatriates. Dr Chaturvedi said most patients who walked into the hospital were young. “A lot of the patients walking in with cardiovascular related diseases are below the age of 40.” Dr Obaid Aljassim said: “Smoking habits are on the rise, especially among youngsters. There is also a high incidence of diabetes, which doubles the risk for heart-related diseases. There is high demand to produce good work and a lot of people cannot deal with this kind of stress, hence leading to heart diseases.” Another survivor of a heart attack, Mohammed, 37, said: “I used to smoke an average of 30 cigarettes every day. It was like asking for a death wish, which I got. I underwent my first surgery and it was a very scary experience. I could not breathe; it was as though someone had placed a pillow over my face. I would sincerely ask people to stop smoking if they can. It will save lives.” Dr Al Jassim said both external and internal risk factors must be taken into consideration. “Internal risk factors like hypertension, cholesterol, and diabetes must be kept a check on. External stress factors like smoking, eating unhealthy food, and lack of exercise must be checked into.”  Dr Chaturvedi pointed out that women are largely underplayed when it comes to heart- related diseases and they too need to take care of themselves. “Women are equally prone to cardiovascular diseases (CVD’s), especially after the age of 45. There is a need to increase awareness among women and children.” – dhanusha@khaleejtimes.com Eat, workout for a strong heart On World Heart Day, say yes to good eating habits and exercise. Have low fat milk, make your plate colourful by opting for different coloured vegetables and fruits and much more, says an expert.   Sonal Raval , nutritionist at Snap Fitness India, shares dietary and health tips to help people have a healthy heart: Eat a variety of food items, but not in excess : Different coloured vegetables and fruits, pulses and legumes, low fat dairy products are some of the ways to prevent your food from becoming boring. Check your weight:   Overweight can be the reason behind high blood pressure or disease like diabetes. To avoid such problems, it is best to keep a check on your weight. Eat slowly and take smaller portion, opt for low calories, but rich in nutrients food. Keep away from food rich in fat:   Use skimmed or low fat milk and milk products. Bake, roast or boil rather than frying. Eat food with adequate fiber : Fruits and vegetables like carrot, cucumber and apple have skin. They should be consumed along with it. Avoid sugar in excess : White sugar, soft drinks, candies, chocolates, cakes and cookies should be avoided. Don’t eat sweets between meals. Sodium should be taken in less quantity : Use small amount of salt to prepare dish, try more natural ways to add flavour to food items. Go with spices, lemon juice, tomatoes and curds, don’t munch chips and fried foods constantly. Don’t encourage exercises such as push-ups and sit-ups . Such exercises involve straining muscles against other muscles or an immovable object. Don’t exercise outdoors when the temperature becomes extreme. High humidity may cause you to tire more quickly; extreme temperatures can make breathing difficult, and cause chest pain. Indoor activities such as mall walking are better. Exercise in hilly areas is a big no. If you are located in such places then slow down when climbing up the hill. If your exercise programme has been interrupted for a few days due to illness, vacation, or any other reason, start with a reduced level of activity. Drink green tea for healthy heart Most of us begin our day with a cup of tea and an expert suggests replacing the commonly consumed black tea with green tea. Anil Bansal, chief cardiologist, Columbia Asia Hospital, Gurgaon, shares the benefits of green tea for the heart The antioxidants in green tea help to burn fat. The fat accumulation leads to blockage of heart. If we drink green tea at least once a day we can reduce the risk of heart ailments. It is also recommended for those who have suffered from heart ailment as green tea can make the heart strong. This type of tea increases the good cholesterol and reduces the bad cholestrol in one’s body.  In addition to these, do the following to keep the heart pumping strongly: Ask your doctor for a cholesterol blood test Lose weight if you are overweight Exercise Quit smoking Cut down on carbohydrates Add fibre to your diet. Clear myths to ensure a healthy heart The source of information, or misinformation, can be anything – a neighbour, a commercial, something you had read “a long time back” – but over time, it often becomes something we staunchly believe in. Cardiologists say that in the process of treatment of many of their patients, they have to battle myths, some more common than others, which, if cleared, can go a long way in ensuring a healthy heart and a healthy future. Among some of the most common myths related to heart care, according to renowned cardiologist Ashok Seth, is that all kinds of exercise is good for the cardiovascular system. Tips for a healthy heart Get active. Regular brisk walking for 30-45 minutes, or moderate exercise every day helps your heart and overall well-being Watch what’s on your plate. Eat fresh vegetables and fruits, wholegrain bread and rice, and look out for food with high trans-fatty acid. Junk the junk food Avoid smoking Monitor your alcohol intake Learn to manage your stress. An eminent cardiologist very pragmatically said that it’s not possible not to get stressed, but managing it you can. He relies on music “A 45-minute brisk walk, or aerobic exercise is good for your heart. But weightlifting and gym exercises are not necessarily good for your cardiovascular health,” Seth told IANS.It’s also a misconception that women are less prone to cardiovascular ailments. “Cardiovascular disease is the biggest cause of death in women, six times more than breast cancer,” Seth said. “But traditionally it’s seen that in most Indian families this doesn’t appear as a concern vis-a-vis a woman’s health. If the man has a slight discomfort, they rush to the hospital, but the women, maybe because they have a high tolerance level, simply ignore any such discomfort”. “Even while going for health check-ups, a mammogram or a pap smear test is listed (to detect cancer), but not a heart check-up, which is very necessary,” he added. Agreed K.K. Talwar, cardiologist at Delhi’s Max hospital. “Although women have the protection cover of the estrogen hormone, lifestyle habits like smoking, unhealthy eating habits and contraceptive pills make them prone (to heart ailments). And after menopause, the risk increases,” Talwar said. That the young cannot be affected by heart ailments is another myth, Talwar says. “It’s no longer true that only those in their 50s and 60s can have cardiovascular problems. Even those in their 30s are coming with such problems these days. In fact, because of lifestyle habits like junk food, alcohol consumption and smoking, plus stress, they are prone to acute heart attacks that can be fatal,” he said. According to Talwar, about 20 percent of heart attack patients in Max hospital are in the 30-40 age group. In the West this number is 5 to 10 percent lower because South Asians are more prone to cardiovascular problems at a younger age than their Western counterparts. “Five to seven percent of those who come for angiography are below the age of 35,” Talwar said. It’s not necessary that heart pain, indicating emergency, will be on the left side of the chest, Sunita Choudhury, another cardiologist, emphasised. “It may also be in the right arm, upper abdomen, and usually in the left arm,” she said. Much against TV and print commercials promoting a particular kind or brand of oil as being good for the heart, doctors say that such information should be taken with a pinch of salt. “Trans-fatty acid is bad for the heart, and one should look out for food containing that. Other than that, there is no truth that only a particular kind of oil is good, like the trend is of olive oil. Even mustard oil is good,” Talwar said. But even as the Mustard Research and Promotion Consortium says that mustard oil can prevent coronary artery disease, many doctors say that it’s best to keep changing one’s brand or kind of oil every few months. Nuts, a rich source of oil, are also not at all bad. “Almonds and walnuts are good for the heart, and one should have 8 to 10 pieces of almond, soaked in water, every day,” Seth said. But don’t go overboard – fried almonds are a big no. As doctors say, it’s often a thin line separating information and misinformation. Vitamin B supplements reduce heart attack risk Shedding fresh light on the link between heart attacks and vitamin B supplements, researchers have found such supplements lower the risk of strokes to a considerable extent. New evidence suggests that taking vitamin B supplements may help reduce the risk of stroke. The research appears in the online issue of Neurology, the medical journal of the American Academy of Neurology. “Previous studies have conflicting findings regarding the use of vitamin B supplements and stroke or heart attack,” said author Xu Yuming, with Zhengzhou University, China. “Some studies have even suggested that the supplements may increase the risk of these events.” Scientists analyzed 14 randomized clinical trials with a total of 54,913 participants. All of the studies compared B vitamin use with a placebo or a very low-dose B vitamin. Participants were then observed for six months. There were 2,471 strokes throughout the studies, all of which showed some benefit of taking vitamin B, reports Science Daily. Vitamin B lowered the risk of stroke in the studies overall by seven percent. However, taking supplements did not appear to affect the severity of strokes or risk of death from stroke. Folic acid, a supplemental form of folate (vitamin B9), which is often found in fortified cereals, appeared to reduce the effect of vitamin B. Cook blueberry dishes for healthy heart Blueberry is known for its antioxidant properties, and that it helps to prevent heart diseases. It’s time to include some amount of it in your diet. Gateway Hotels share a few active food recipes made out of blueberry: Blueberry Smoothie   Ingredients: Fresh blueberry: 100 gram Yogurt: 150 gram Honey: 50ml Fresh orange juice: 30ml Method: Put all the ingredients in a food processor and whizz until smooth. Pour into a tall glass and serve. Blueberry Tart Ingredients: Butter: 85 gram Sugar: 175 gram Ground almonds: 175 gram Eggs: Two Blueberries : 250 gram Vanilla: Few drops Tart: Ready made tart shells Method: Heat oven to 190 degree Celsius. Beat butter and sugar together till it turns light and fluffy. Fold the ground almonds, beaten egg and vanilla essence into the above butter and sugar. Add half of blueberries into the mixture and spoon into the tart shell. Use the remaining blueberries on top of the mixture and press them in lightly. Bake for 45 to 50 minutes until the tart base is crisp and brown in colour, and the filling is cooked. Cool the tart for 10 minutes. Dust with a little icing sugar and serve warm or at room temperature.       Continue reading →