In this pollution season why you need to adopt a heart-healthy lifestyle, highlights Dr Nishith Chandra Principal Director, Interventional Cardiology, Fortis Escorts Heart Institute, Delhi
In our rapidly urbanizing world, pollution has become an inevitable part of our daily lives. While we often associate pollution with respiratory issues, its impact on the heart is equally concerning. Air pollution poses a significant threat to cardiovascular health.
However, by understanding the risks, taking preventive measures, and adopting a heart-healthy lifestyle, individuals can significantly reduce their susceptibility to pollution-related heart problems.
Air Pollution and Heart Disease
Studies have shown a direct connection between exposure to air pollution and an increased risk of heart disease. Air pollutants, such as particulate matter (PM2.5 and PM10), nitrogen dioxide (NO2), and carbon monoxide (CO), can infiltrate the bloodstream, leading to inflammation and oxidative stress in the arteries. This, in turn, contributes to atherosclerosis, a major precursor to heart attacks and strokes.
Preventing Pollution-Related Heart Issues
1) Reduce Exposure to Air Pollution
To promote healthier living in areas with elevated air pollution, it’s advisable to minimize outdoor activities on days when pollution levels are high. Furthermore, ensuring clean indoor air quality can be achieved by employing air purifiers at home. Additionally, it’s important to advocate for and actively support policies and initiatives aimed at mitigating emissions from both vehicles and industrial sources
Most importantly, improve indoor air quality. To enhance indoor air quality, it is essential to prioritize proper ventilation in both your home and workplace. You can also consider incorporating indoor plants to aid in air purification, while refraining from smoking indoors to minimize the substantial contribution it makes to indoor air pollution.
2) Heart-Healthy Lifestyle Choices in a Polluted World
1. Diet and Nutrition: To maintain a heart-healthy diet, prioritize foods rich in fruits, vegetables, whole grains, and lean proteins. High pollution levels introduce free radicals into your body, leading to oxidative stress and cellular damage, accelerating the aging process. Vitamins C and E act as powerful antioxidants, shielding your body from these harmful free radicals. Hence, it’s wise to include antioxidants like vitamins C and E in your diet to counteract the oxidative stress caused by pollution. For instance, almonds are a great source of Vitamin E, while avocados offer a dual advantage, providing both Vitamin E and Vitamin C.
2. Exercise Regularly: Physical activity improves cardiovascular health and can counteract some of the negative effects of pollution. If possible, exercise in green spaces with lower pollution levels.
3. Stress Management: Chronic stress can exacerbate the harmful effects of pollution on the heart. Practice stress-reduction techniques like meditation, yoga, or mindfulness.
4. Medication and Medical Check-Ups: If you have pre-existing heart conditions, consult your healthcare provider for appropriate medications and regular check-ups to monitor your heart health.
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