'Rule of 100': Top cardiologist Dr Sunil Kapoor shares tips for healthy heart

Hyderabad: Sudden cardiac death has created panic across India. Heart attacks have led to severe anxiety as healthy-looking youngsters are collapsing.

Gym-goers, swimmers, and fitness freaks are collapsing sending alarm bells ringing.

Dr. Sunil Kapoor, a senior cardiologist at Apollo Hospitals, Jubilee Hills, explains the reasons for sudden cardiac deaths and the caution that people must take. Dr. Kapoor is also a member of the Kalam-Raju stent team and the American College of Cardiology.

People need to be aware of their hereditary, medical history and youngsters must follow simple steps when they are frequenting the gym or taking up strenuous exercise.

Over-exercising:

After two years of Covid 19, there is a sudden spurt in the gym and physical activity. Most of the people who have set targets have not calculated whether their bodies can take the strenuous pressure after being at home for a long.

- Exercise must be planned according to age, and ability to take weights and if breathing very heavy they must be shifted to light exercises.

- Setting unrealistic targets for weight loss, fasting, and also not eating properly leads to damage that is not visible.

- Symptoms of fatigue after exercise, numbness in the tips of fingers, and tightness in the body are some of the signs which must not be ignored.

Undetected heart diseases:

Congenital heart diseases are often not detected till the very end. In many cases, these individuals do not make it to hospitals and those that have been picked up are due to symptoms like breathing problems, inability to eat food, and tiredness.

Heredity and genetics:

Family history of heart disease plays a major role in developing heart disease at 10 years younger than their ancestors. Those whose family has a history of sudden cardiac deaths, heart attacks, or a history of heart problems must discuss this with their younger generation to educate them on the medical history of the family.

- They must monitor their blood pressure from the age of 20 years and also carry out random heart checks.

Obesity:

In India, mild obesity in young age groups results in insulin resistance. The levels of bad cholesterol go up and deposit in the arteries of the heart leading to blockages. This is also one of the reasons for sudden heart attacks.

Smoking and consumption of tobacco:

Youngsters who smoke, consume tobacco, or are into substance abuse are prone to sudden deaths. This is because the tendency of clotting in the blood is high.

Undetected diabetes in children:

Those who are not diagnosed with diabetes at an early age and these undetected cases also lead to weakness of heart muscles resulting in sudden heart attacks.

Hypertension:

High blood pressure is not diagnosed in many young adults and even teenagers are prone to it. Checking blood pressure once in a while is important. Random checks are recommended and carried out in public and private offices. Those who have a family history of heart problems must once in three months check their blood pressure.

Those who are working in stressful jobs or work environments which are very unsteady must also check regularly. Work-places that offer random checking can detect on time.

Rule of 100 for good heart health

People must be aware of the Rule of 100 for a long life:

- Keep your LDL less than 100

- Keep your blood pressure around 100

- Walk 100 km a month which is 3 km every day