As per World Health Organisation statistics of roughly 17.9 million deaths caused by heart conditions, A Cardiologist is here to discuss insight about heart health without the use of medication. Based upon the aforementioned statistics, a cardiologist named Aseem Malhotra is providing a 21-day exercise routine and diet plan in order to improve heart conditions. 

Dietary Changes: A Low Carb Approach 

Heart conditions can get severe with a diet that is unhealthy; from what Dr Malhotra suggests, going on a low carb diet can work along with exercise as a treatment for type two diabetes or psoriasis. Foods that lead to insulin resistance should be avoided, most importantly sugar and starch.

A study published in the British Journal of Nutrition in 2018 indicated that the use of the Mediterranean diet in combination with a low carbohydrate intake could diminish the bad cholesterol levels, lower the blood pressure and inflammation helping in maintaining a healthy heart.

Regular Routine of Exercise that is Easy

There are other facets of Dr Malhotra’s 21-day program that necessitate physical activity. However, he explains, the physical activity is not supposed to be too complicated or demanding.

“Let go of the horrid images of working out in the gym. Is brisk walking for half an hour on a daily basis a major problem? If yes, then your jump in performance will cover that ease,” he says.

Walking significantly lowers the chances of heart disease being developed. There was a study done on Moderate Intensity Physical Activity being performed by the American Heart Association Journal where it showed that there was a 31 per cent lower risk of developing cardiovascular diseases when middle aged adults performed brisk walking for moderate intensity with exercise.

Stress Management

Although food and physical activity are important aspects, stress tends to be overlooked as one of the reason of heart failure. Dr Malhotra labels stress as “equally harmful as smoking and or suffering from type 2 diabetes".

Dr Malhotra claims that research from The Lancet’s 2020 study highlights the relation of stress with other cardiovascular diseases. High quality MRI scans revealed increased activity in the amygdalae, the parts of the brain that deal with emotions, in chronically stressed individuals. Such activities are directly related to the increase in the level of inflammatory markers and the tendency to blood clotting, which greatly increases the chances of cardiovascular diseases.

How To Relieve Stress On A Daily Basis

Stress management is the core element of the scheme of Dr Malhotra. “Stress management techniques can be used to prevent heart diseases, improve mental health, and enhance the general quality of life,” he observes. Below are some examples of practices designed to help reduce stress in a busy schedule:

1. Mindfulness and Meditation:

Set aside some time for 10-15 minutes daily for meditation or mindfulness practice. Calm and Headspace such apps can be useful for novice users who want to start using the service.

2. Use Deep Breathing Techniques:

Deep breathing exercises can be performed to decrease tension and facilitate relaxation. A use of simple inhaling for a count of four, holding for the same count, and exhaling for twice as long may suffice.

3. Exercise and Stay Fit: There is no doubt that stress management and exercises come together naturally. For most people practicing tai chi, yoga, or a simple walk helps in the reduction in the levels of cortisol helping in enhancement of mood. 4. Foster yourself: Depriving oneself of activities one enjoys such as reading, gardening or painting does not facilitate focus in areas that induce stress. 5. Share your Heart: Having strong bonds socially is a great way to combat against stress. Regular interaction with friends as well as family can provide support and lessen the sense of loneliness. 6. Maintain a Sleep Schedule: The combination of stress compounded with sleeplessness is bad news for the heart. Make it a target of getting 7-8 hours of uninterrupted, high quality sleep through an established sleep schedule that limits the usage of screens before going to bed. 7. Avoid watching the News: Being subjected to stressful news all day long only serves to increase stress levels. Develop an upper limit of the time spent watching the news, and allocate time instead to positive and uplifting media. 8. Be Thankful: There is a great shift in mindset through the compilation of a gratitude journal, and by aiming for three thankful points each day emotional resilience increases greatly. Heart Disease Prevention Tips Multitasking is the best strategy to counter the risk in heart disease as through the combination of exercise, diet as well as lowering stress which the 21 day plan by Dr. Malhotra aims. 1. Multi tasking is great for the cause: focusing on healthy fats, vegetables, sugars and cutting out starches while following the Mediterranean Diet plan for healthy living,

2. Exercise Regularly: Engage in activities such as brisk walking for a minimum of 30 minutes everyday.

3. Remove Football Stress Everyday: Try to make time for fun activities, self prayer, and interaction with people of significance in your day to day life.

According to Dr Malhotra, “The body has an astounding capacity to recover as long as one is armed with the right tools. One can notice significant improvements in blood pressure, cholesterol, and inflammation in three weeks.” In a European Heart Journal 2019 study, it was found that making lifestyle modifications inclusive of stress management interventions, cuts risks posed to the heart by 40% in a couple of weeks.