www.bahrainthismonth.com February 2013 145 A little thought about calories and exercise and change in habits can get your ticker beating like a finely crafted Swiss watch. Matters of the Heart BAHRAIN SPECIALIST HOSPITAL Cardiac conditions may be a leading cause of death around the world but that doesn’t mean you have to accept it as your fate. Although risk factors such as family history, sex or age can’t be controlled, there are some key prevention steps that can help. Dr Waleed Ahmed Sultan, consultant cardiologist at Bahrain Specialist Hospital (BSH), explains how to take preventive measures against heart disease. Stop smoking It’s a well known fact that smoking is one of the most significant risk factors for heart problems; even social smoking is dangerous. Chemicals in tobacco can damage blood vessels, leading to a narrowing of the arteries that can ultimately result in cardiac arrest. “Nicotine in cigarette makes the heart work harder, increasing pressure. By quitting smoking, your risks drop dramatically within just one year. No matter how long or how much you smoked, you’ll start reaping rewards as soon as you quit,” explains Dr Waleed. Exercise Getting regular, daily exercise can greatly improve your health. The benefits are even greater if physical activity is combined with other lifestyle measures, such as maintaining proper weight. “Try getting at least 30 to 60 minutes of moderately intense physical activity most days of the week. However, don’t give up if you can’t meet these guidelines as even shorter amounts of exercise are beneficial. You can even break up your workout time into 10-minute sessions,” he adds. Activities such as gardening, housekeeping, taking the stairs and walking the dog all count towards the amount of time you spend exercising. Eat right With regard to eating habits, the cardiologist advises his patients to follow a dietary approach to reduce hypertension. “Following this means eating foods that are low in fat, cholesterol and salt. Diets rich in fruits, vegetables, whole grains and low-fat dairy products, can help protect your heart. Beans, other low-fat sources of protein and certain types of fish are better alternatives,” he says. Maintain your weight As you get older, your weight gain is mostly fat rather than muscle. One way to see if your weight is appropriate is to calculate your body mass index (BMI), which considers height and weight in determining a healthy or unhealthy percentage of body fat. “Although the BMI is a good guide, it’s still an imperfect one. Muscle weighs more than fat, for instance, and women and men who are physically fit can have high BMIs without added health risks. Because of that, waist circumference also is a useful tool to measure how much abdominal fat you have,” he adds. Check yourself Last but not least, regular screenings are integral in maintaining your health. High blood pressure and high cholesterol can damage your system. But you won’t know whether you have these conditions without conducting tests for them. Regular screening can tell you what your numbers are and whether you need to take action. E Call 17 812-000. Dr Waleed Ahmed Sultan
RkJQdWJsaXNoZXIy Mjk0MTkxMQ==