What is
The Plan?
The plan is to follow time tested, science based interventions to help reduce cardiovascular disease.
Eat Healthily
A diet high in vegetables, whole grains, lean proteins like fish, and nuts, and low in processed carbohydrates, deep fried and fast foods has been shown in randomized clinical trials to reduce the risk of heart disease.
Be Active
Avoid a sedentary lifestyle by incorporating physical activity into your daily routine. Regular exercise like walking, jogging and swimming will keep your heart in top condition.
Sleep Well
Poor sleep habits, going to bed at irregular times, not getting enough sleep, eating and drinking too close to bedtime, and night time electronics use can all adversely affect your heart health. So tun off electronics well before bed time, eat at least 2 hours before sleeping and plan to get 7-8 hours of sleep every night,
Reduce Stress
Stress raises your blood pressure and heart rate, contributes to poor sleep and adversely affects your heart. Regular exercise, medication, yoga and tai chi have been shown to help with stress.
Stop Smoking
Smoking is a major risk factor for cardiovascular disease. If you are a current smoker, ask your doctor to help you quit. If you are thinking of smoking, don't. It is a lot easier to never start than to quit.
Although the plan seems easy, it is challenging to break old habits and incorporate new one. It is far easier to follow a fad diet, take a weight loss pill or use a new app to monitor sleep for a short while. It takes a far greater commitment to make consistent changes to how you eat, move, sleep, think and behave on a daily basis. IHI has several culturally specific programs targeted at various groups of Indians. We are alos developing a series of videos aimed at the general Indian population to help make sustained lifestyle choices.