Lifestyle and Heart Health

SLEEP AND STRESS IMPACT ON CARDIOVASCULAR HEALTH

Sleep duration and quality can affect health in significant ways. Sleep can affect certain hormones (leptin, ghrelin, insulin) in the body and increase the risk of obesity, diabetes, and cardiovascular disease. Most adults need 8 hours of sleep every night to maintain proper hormone levels and stay healthy. Quality of sleep is also important. Sleep disorders like obstructive sleep apnea are known to be associated with higher rates of obesity, diabetes, high blood pressure and other heart diseases.

Stress is well known to be related to poor health outcomes. Some of its effects are directly because of higher cortisol levels, and some are related to the behavioral changes stress can cause. Cortisol can cause over-activation of the cardiovascular system, increase inflammation, delay wound healing, and affect digestion. Stress can also contribute to poor sleep, poor diet, and anxiety.

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HEALTHY EATING

Although South Asians often practice vegetarianism, a traditional diet can include fried foods like samosas and pakoras, processed snacks eaten with tea, and carbohydrates like naan, roti, and rice. For cardiovascular health, it’s best to limit processed foods and animal products and eat more whole grains, fruits, and vegetables. These foods are rich in fiber, vitamins, minerals, and antioxidants that can protect the heart and lower the risk of diseases.

Eating healthy doesn’t mean giving up your favorite foods or flavors. It means making small changes and substitutions that can make a big difference.

Please use the resources below to help you eat healthier:

• Healthy South Asian Cooking
  – Part 1: Healthy South Asian Cooking
  – Part 2: Recipes and Cooking
• South Asian recipes
• How Fats Compare
• Oil Comparison Chart
• South Asian Carbohydrate Counting Guide

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LIFESTYLE MEDICINE