Is Modern Life Silently Taking A Toll on Your Heart? Experts Lists Tips To Overcome The Hidden Strain

Modern life often feels like a race we can never quite win. Between endless deadlines, screen time, and juggling responsibilities, we rarely stop to think about the toll it takes on our health, especially our hearts. Stress, lack of movement, and poor eating habits quietly strain this vital organ, increasing the risk of non-communicable diseases like heart disease. But the good news? Making small, intentional lifestyle changes can have a big impact on your health. We spoke to our expert Dr Shashank R Joshi, Senior Endocrinologist, and Academic Advisor Saffola Step Up For Your Heart campaign, who shared practical tips to protect your heart and stay ahead of the silent challenges of modern living.

There has been an alarming rise in chronic Non-Communicable Diseases (NCDs) including cardiovascular diseases, diabetes, cancers, and chronic respiratory diseases. According to the Lancet, NCDs were responsible for about 74% of global deaths in 2019, with India contributing to nearly 14.5% of these fatalities.

“This can primarily be attributed to modifiable risk factors including suboptimal diets with nutrient-deficient foods and a lack of physical activity. There is a compelling need to change certain lifestyle practices and behaviours that can take a toll on heart health. Instead, simple and sustainable steps that are easy to adopt and manage our cardiovascular well-being are welcomed amidst the hustle and bustle of daily life,” explained Dr Joshi.

Tips To Overcome Hidden Challenges of Modern Life on Heart Health

Eat Less and Eat Right for a balanced diet 

Portion control and calorie control are key to good health and longevity. Healthy diets are foundational for optimal human health and are pivotal indicators of sustainable development among economies (FAO-SGDs 2030).

• A diet with adequate whole grains, fibre, fruits and vegetables, nuts, and healthy fats, as well as low sodium, and refined sugar, is imperative to maintain better health. Good quality proteins, especially plant proteins like soybean and a combination of several pulses help improve insulin sensitivity and develop muscle for better glucose metabolism.
• Good fats like Monounsaturated Fatty Acids (MUFAs) and Polyunsaturated Fatty Acids (PUFAs) can lower Low-Density Lipoprotein (LDL) cholesterol and improve gut health.
• Edible oils are major sources of fats in the Indian diet followed by nuts and seeds, animal foods, legumes and cereals. However, most single-seed oils do not have all the fatty acids in the recommended proportions.

“According to the ICMR-NIN (2020) and the American Heart Association (AHA, 2021) consuming a variety of oils by rotating or blending them can help obtain a better fatty acid profile and bio-actives needed in the diet,” said Dr Joshi.

Multi-source edible oils are scientific admixtures of two or three edible oils that have been shown to help manage cholesterol and blood sugar levels. Saturated and trans fats are known to raise cholesterol levels, thereby increasing the risk of heart diseases and should be limited in diets. Saturated fats should constitute less than 10% of the total calories in the diet.

Bettering heart health through a protein and dietary fibre-rich diet

“Protein is a vital macronutrient that should make up around 10-15% of your daily calorie intake, playing a crucial role in various bodily functions. It is closely associated with improved heart health and can be sourced from legumes, nuts, seeds, fish, seafood, and low-fat dairy,” added Dr Joshi. The latest WHO guidelines (2023) on saturated fat emphasise substituting saturated fats with plant-based protein sources to promote better cardiovascular health.

In addition to good quality protein, diets should also be rich in dietary fibre. Soluble dietary fibre from wholegrains like oats and barley, fruits and vegetables and legumes like soya can help slow gastric emptying, and decrease total and LDL-cholesterol, and blood pressure leading to reduced risk of obesity, insulin insensitivity and cardiovascular diseases including atherosclerosis and stroke. ICMR-NIN (2020) recommends an intake of 25-30g of dietary fibre and 46-54g of protein per day for sedentary adults.

Engage in 30-60 minutes of moderate physical activity for a healthier heart

Physical activity is an essential part of maintaining a healthy lifestyle. To improve heart health and reduce the risk of NCDs, it is recommended to aim for at least 150-300 minutes of moderate-intensity aerobic activity per week after obtaining medical clearance from your doctor.

“This can be broken down into smaller segments, such as 30-60 minutes every day for five or more days per week. Engaging in activities like brisk walking, swimming, cycling, or dancing can help strengthen your heart, lower blood pressure, and improve overall cardiovascular fitness,” said Dr Joshi.

Track your development via a fitness band or app. Further, explore the asanas to meditative and relaxation exercises for documented health benefits under supervision. Yoga is a universal health regimen, which is known to reduce our sympathetic drive.

For those confined indoors, even activities like completing household chores, running errands or choosing stairs instead of elevators, can help you feel refreshed and energetic. Regular physical activity also helps in better sleep and enhanced mental health. Hence, it is suggested to take small steps in everyday lifestyle like walking, climbing steps, etc to maintain a healthier lifestyle.

Bottomline

Dr Joshi concluded, “Eating right and following an active lifestyle through these simple steps are some simple and sustainable lifestyle changes that can go a long way in improving heart health. It is important to make mindful choices, to help sustain and combat the silent struggles of modern life for a healthier you. My mantra for good health is simple. Eat less, eat slowly, eat right, eat on time, take healthy steps, do yoga, sleep well, sleep on time and smile.”

[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]