Not just roses—This Mother's Day, give her the power of prevention

India already being the diabetic capital of the world, is very soon projected to become the cardiovascular disease capital of the world.

Cardiovascular diseases is the common cause of deaths in India.

Average age of Heart attacks in Indians occur 10 years younger compared to western population

Incidence of premature heart attacks in Indian women is increasing over the last decade.

10% of premature heart attacks in Indians are seen in women.

Lot of newer conditions and risk markers in Indian women have been studied and found to be associated with heart disease risk.

Most revolutionary among all tests for early detection & prediction of heart disease in women is the CORONARY CALCIUM SCAN which is able to detect even smallest cholesterol plaques in coronary arteries without involving the risks of doing a CT angiogram.

This mother's day, let us all understand women’s heath better and gift our mother's the precious gift of good health.

1. Maintain healthy weight such that BMI is less than 23. Obesity is a disease and a cardiovascular risk marker. Hence needs evaluation and treatment.
2. Quit smoking & limit alcohol
3. Aim for 7 to 8 hours of quality sleep
4. Restrict refined carbohydrates like bread & bakery foods
5. Dietary timing is important - Avoid skipping breakfast & have last meal of day before 8 pm
6. Gestational diabetes & pregnancy induced hypertension, are now considered early cardiovascular risk markers. Hence if you have this history - then you need to undergo regular health checkups.
7. P.C.O.S with overweight ,irregular menstrual cycles leading to infertility could be related to insulin resistance and metabolic syndrome. Hence require regular cardiac evaluation
8. Any woman above 40 years age should undergo Coronary calcium scan if she has any of below risk factors : diabetes, hypertension, cholesterol, family history of heart disease, history of gestational diabetes or pregnancy induced hypertension, hypothyroid, overweight/ obesity, history of P.C.O.D , sleep apnea ( snoring disease)
9. Premature menopause is also considered as early cardiovascular risk marker. Hence requires regular heart health check ups
10. Women with existing cardiac risk factors should undergo cardiac evaluation before starting any hormonal therapies for any gynaecology related conditions
11. Obstructive sleep apnea is now considered an early cardiovascular risk marker. Hence history of loud habitual snoring, unrefreshing sleep and excessive day time sleepiness should be evaluated for OSA.
12. Depression and psychosocial stress are considered risk markers hence require psychiatric counselling and meditation
13. Autoimmume diseases like SLE , rheumatoid arthritis are common in middle aged women and should be evaluated for cardiac health regularly
14. Lipoprotein (a) is a genetically determined risk marker for cardiac disease. Hence women with high lip (a) should undergo regular health checks
15. HEART HEALTHY DIET
A). Prioritize Plant-Based Foods, Fresh vegetables (esp. leafy greens, cruciferous vegetables)
Fruits (berries, citrus, pomegranate)
B). Choose Whole Grains
Brown rice, oats, quinoa, millets
C). Avoid refined white bread, pasta, and bakery items
D). Healthy Fats
Nuts (almonds, walnuts), seeds (chia, flaxseed)
E). Cold-pressed oils (olive, mustard, groundnut)
F). Avocados, fatty fish (salmon, sardines – 2x/week)
G). Lean Protein Sources
Pulses, legumes, tofu, paneer
Egg whites, fish, skinless poultry
H). Limit Salt & Sugar
<5g salt/day (esp. for BP control)
I). Avoid sugary drinks, desserts, packaged snacks
J). Dairy Choices
Low-fat milk, curd, buttermilk
Avoid high-fat cream and processed cheese
K). Stay Hydrated
8–10 glasses of water per day. Herbal teas, coconut water...

16. Daily Physical Activity (at least 30 minutes)
A). Morning Walk or Jog: 20–30 minutes brisk walk or jog / cyclin, swimming (preferably outdoors).
B). Stretching or Yoga: 10–15 minutes focusing on flexibility, posture, and relaxation.
C). Household Chores: Consider active housework (mopping, gardening) as part of physical movement.
D). Strength Training (2–3 times/week): Use body weight or light weights (squats, lunges, planks).

Dr. Rahul Patil, MBBS, MD (MED), DM (CARDIO), F.I.C.C, F.E.S.C, F.S.C.A.I, Senior Interventional Cardiologist Specialist, Premature Heart Attacks, Apollo Hospital Bannerghatta Road, Bengaluru