What if your best protection against a heart attack cost little or nothing? Dr. A. Sreenivas Kumar sums up prevention in five simple rules he calls his Pancha Sutras. As he points out, all of them are possible for most people. The usual excuse is lack of time.
Quick takeaways
- Sleep well.
- Move for 30 minutes, five days a week.
- Eat in moderation.
- Stay happy and manage stress.
- Treat diabetes, blood pressure and cholesterol.
Rule 1: Sleep well
Sleep is when the body repairs itself and stress eases. Dr. Kumar advises at least 5 to 6 hours of peaceful sleep, and up to 7 where possible. Most health bodies recommend that adults aim for 7 hours or more, so treat 5 to 6 as the minimum and not the goal.
Rule 2: Keep moving
Walk, jog, swim or cycle for 30 minutes on at least five days a week. That still leaves two rest days. If you are older or cannot do much, yoga and meditation still help.
How hard should you exercise?
A common guide is a maximum heart rate of 220 minus your age. Up to 85% of that is reasonable. At 50, the maximum is 170, so about 145 beats per minute is a sensible upper limit. If you have heart disease, ask your cardiologist for your own target.
Avoid sudden heavy weightlifting in an attempt to get fit overnight. Abrupt strain can rupture a plaque and trigger a clot. Warm up, progress gradually, cool down and listen to your body. People with significant heart disease should avoid heavy lifting.
Rule 3: Eat in moderation
Dr. Kumar’s advice is an old one: excess of anything is harmful. Choose a balanced diet, lean towards vegetarian food, and limit fried foods.
Rule 4: Be happy
Rather than simply being told not to feel stressed, Dr. Kumar encourages finding healthy happiness. What brings joy differs from person to person, but helping others is one of the most reliable sources.
Rule 5: Treat your risk factors
If you have diabetes, high blood pressure, high cholesterol or a family history, see a doctor and stay on treatment. If your father had a heart attack at 40, start paying attention at least ten years earlier.
What does the research say?
A well-known study in the Journal of the American College of Cardiology followed 20,721 healthy Swedish men for about 11 years. It looked at five habits: healthy diet, moderate alcohol intake, not smoking, physical activity and low belly fat. Men with all five had an 86% lower risk of heart attack than men with none. Only about 1% of the men managed all five.
Those five habits overlap with the Pancha Sutras but are not identical. It was also an observational study in men. Still, the message is clear: everyday habits have a large effect. Doctors do not advise non-drinkers to start drinking.
Your weekly heart checklist
- ☐ Slept well on most nights
- ☐ Exercised on 5 days
- ☐ Ate home-cooked, moderate portions
- ☐ Did not smoke
- ☐ Did something that made me happy
- ☐ Took my medicines and checked my numbers
Frequently asked questions
I am busy. What should I start with?
Start with a 30-minute walk. Some activity is always better than none.
I feel healthy. Do I need a check-up?
Preventive checks can find risk factors before they cause trouble, especially if heart disease runs in your family.
Have a question about your heart?
Dr. A. Sreenivas Kumar is a Senior Consultant Cardiologist and Director of Cardiology and Clinical Research at Apollo Hospitals, Hyderabad. If you have symptoms or risk factors, book a consultation rather than waiting for them to get worse.
This article is for general education and is adapted from Dr. Kumar’s public talks on SumanTV. It does not replace medical advice for your own condition. Please do not start or stop any medicine without speaking to your doctor.
Source: American College of Cardiology press release on the study