Few Changes in Lifestyle Can Keep your Heart Healthy

By Medical Expert Team

Sep 21 , 2016 | 1 min read

The holy trinity of good health depends on how you are giving up your sedentary lifestyle to avoid heart problems. Here a few disease prevention tips that will get you started:

  • Don't smoke or use tobacco in any form
  • Exercise for minimum 30 - 45 minutes on most days of the week  
  • Eat a heart-healthy diet, rich in fresh fruits, vegetables, fiber, low trans fats,
  • Diabetes screening and prevention and good control of blood sugar.
  • Control of Blood Pressure  
  • Control of Lipid Profile (low total cholesterol, low LDL & high HDL is desirable)
  • Obesity - Control of weight and BMI.

Goal of Treatment

High blood pressure and heart diseases are interrelated because they are checked by the doctor at the same time. It has been observed that people have greater awareness about heart health, despite that they are suffering from serious heart conditions. The table below depicts the ideal range of your test results:

HbA1C (in diabetes) < 6.5 - 7.0% (individualization)
Fasting glucose 

70 - 130 mg/dl

Post meal glucose < 180 mg/dL
Blood pressure  < 130/80 mmHg

LDL <100mg/dL and <70mg/dL (in proven heart patients)

HDL In Males >40mg/dL and Females >50 mg/dL

TG  <150 mg/dL


Following six changes in your life style may reduce your risk of a first or second heart attack by 90 - 95%.

Risk factor Change in life style 

Decrease in Heart Disease Risk

Cigarette smoking  Stop smoking 50%
Body weight 

Maintain ideal weight and waist size

Physical activity 30 minutes of daily walking 35 - 55%
Healthy diet Five or more servings (one - half of the plate) of fruits and vegetables 66 - 85%
High blood pressure  10 mmHg decrease in systolic blood pressure pressure

16%- 42% decrease in stroke

LDL cholesterol  < 100 mg/dl decrease with or  without drugs  50%
All six changes!  

90 - 95%!




Written and Verified by:

Medical Expert Team