Dr Bivek Singh Rathore

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Published On: May 17, 2020 01:34 PM NPT By: Dr Bivek Singh Rathore

7 Things you should do to take care of your heart

7 Things you should do to take care of your heart

How many of us are aware of the relationship between the cholesterol and heart? Heart is one of the vital organs which pump the blood to every cells of the body ensuring their survival and the supply of the blood is accomplished through blood vessels. The risk of heart diseases is in increasing trend in developed as well as developing countries. Sedentary lifestyle and food habits are contributing more to increase the rate of heart diseases and sometimes lack of awareness leads to death. Many deaths nowadays in country like Nepal are occurring due to lack of awareness about the relation between the diet and health.

There are blood vessels which supplies blood to the heart and these blood vessels are known as coronary vessels. When we have high cholesterol, they deposit on the walls of the blood vessels resulting in narrowing of the lumen which ultimately leads to diminished blood / no blood supply to heart muscles leading to heart attack.

High level of cholesterol produces no symptoms, the reason why many people are not aware about increased cholesterol level in the blood and in country like Nepal regular health check up has not made its trend. Most of the time the increase in cholesterol level is diagnosed accidentally. Sometimes without knowing the cholesterol completely blocks the heart blood supply and causes death.

Cholesterol are fatty substances and there are different types of cholesterol. Cholesterol when combined with protein is called Lipoprotein. Whenever you go to any health center you will be encountering several forms of cholesterol like total cholesterol, LDL (Low Density Lipoprotein), HDL (High Density Lipoprotein), Triglycerides. HDL is often called as good cholesterol and LDL as bad cholesterol. Though it may not be justifiable always to term cholesterol as bad and good but relatively HDL (High Density Lipoprotein) acts as good cholesterol protecting from heart diseases.  Increased level of triglycerides leads to heart diseases. Optimum total cholesterol level is < 200 mg/dl, LDL < 100 mg/dl and triglycerides level < 150 mg/dl.

There are different factors that increase risk of heart diseases along with the high cholesterol. Increased weight, increasing age, lack of physical exercise (sedentary life style), uncontrolled diet, overweight, family history of heart diseases, hypertension, excess alcohol and smoking contributes to heart diseases and death.

To reduce your cholesterol level and maintain healthy heart:


  1. Maintain diet

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  • Decrease saturated fats in diet and increase the level of fruits, vegetables, whole grain. Excess alcohol intake increases the risk for heart diseases.

  1. Yoga and Exercise

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  • Exercise will keep the heart healthy maintaining the balance. Yoga has lot more benefit , not only for heart but for all organs of the body.

  1. Stop smoking

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  • Smoking increased the risk of heart diseases and there are carcinogens in smoke that can cause cancer.

  1. Go for regular check-up

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  • Regular health check up is good way to know the level of cholesterol as well as status of heart and other organs.

  1. Maintain your blood pressure

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  • If you are hypertensive, it is important that you maintain blood pressure within the limit. High blood pressure can cause several diseases affecting vital organs.

  1. Awareness

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  • People with high cholesterol level are not aware about the negative effects of cholesterol in their body and they continue their unhealthy food habits and sedentary lifestyle which is more danger.

  1. Do not skip medication

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  • Once the doctor advice you for medication, do not skip the medication because skipping medication without expert advice can be fatal.

Your life is precious; a simple information about your health can prevent you from premature death. Spread the message to as many people you know, lets prevent premature death from heart diseases.

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