Dear Chaman,

Your heart's age is 36. Your real age is 32

This means that your heart‘s age is more than your real age. Don‘t worry.Very often, we can lower our heart‘s age by making small but importantchanges in our lifestyle along with periodic consultation with doctors.

Personal information

1. Personal information

Gender: MaleCity: ChennaiWaist Size: 32 inchesHeight: 170.18 cmWeight: 69 kg

BMI: 23.82Based on your Body Mass Index (BMI), you are Normal

Less than 18.4 Underweight

Between 18.5 & 24.9 Normal weight

Between 25 & 29.9 Overweight

More than 30 Obese

2. Smoking Habit

You do not smoke.This is good because smoking can affect your heart´s health adverselyand can increase your heart´s age. The nicotine and carbon monoxidepresent in tobacco smoke damage the heart and blood vessels.

3. Diabetes

You do not have diabetes.This is good because diabetes is characterized by increased urinary andblood glucose levels due to inability to produce/use insulin. Diabetes canlead to an increase in your cholesterol levels, thereby increasing your riskof heart disease and impacting your heart´s age.

Health Details

4. Blood Pressure

Your systolic blood pressure: 120 mmHgYour diastolic blood pressure: 80 mmHg Your blood pressure indicates that you have Normal Blood Pressure

Blood Pressure Systolic* Diastolic*

Normal 85-140 60-90

Mild hypertension 140-160 90-105

Moderate hypertension 140-160 105-115

Severe hypertension 160-200 115-125

* values in mmHgHigh blood pressure is a strong risk factor for heart and blood vesseldamage and has an adverse effect onyour heart age. Normal blood pressure is 120/80, i.e. 120 Systolic and 80diastolic.

5. Total Cholesterol and HDL levels

Your Total Cholesterol: 230 mg/dlYour HDL level: 36 mg/dlYour Total Cholesterol and HDL levels indicates that your condition isBorderline

Condition Total Cholesterol* HDL levels*

Desirable 150-200 150-200

Borderline 200-240 35-49

High risk 240-400 25-35

* values in mmHgHigh blood pressure is a strong risk factor for heart and blood vesseldamage and has an adverse effect on your heart age. Normal bloodpressure is 120/80, i.e. 120 Systolic and 80 diastolic.

Lifestyle

How often do you eat fried or fat rich foods like cream, processedcheese, ghee, butter, cakes,chocolates, etc.?Your consumption – Two to three times per week: Not acceptableAcceptable: Less than once a weekConsumption of fried foods and fat rich foods at this level will not onlyincrease the total calorie intake but also the saturated fat intake. For every10 g/day higher saturated fat intake (from dairy fats, red meat, chocolatesetc), there is an increased risk of atherosclerosis. People who consumemore saturated fat have a higher waist–to–hip ratio and body mass index.Always try to minimize the consumption of such foods to less than 7% oftotal calories.

How many servings of vegetables (including green leafy vegetables)and salads do you eat in a day?(1 Serving = 150ml cup)Your consumption – 0–1 – InsufficientRecommended: 5 or moreConsumption of such small servings of vegetables will not provide therequired amounts of vitamins, minerals, or fibre that are required to impactyour cholesterol levels. Insufficient vegetable intake would indirectly lead toless satiety and over consumption of food leading to excess body weight.The cardiac benefits of vegetable consumption increases proportionatelywith the number of servings consumed. For maximum cardio protectiveeffect, increase the quantity of vegetables consumed ensuring that there isconsumption of at least one serving each of vegetable salad and greenleafy vegetable every day.

How many servings of whole grains like wheat, maize, museli, oats,chana, rajma, moong, etc do you eat everyday?Your consumption – 0– 2 : InsufficientRecommended level is 6 or moreConsumption of wholegrain at this level offers minimal protection fromcoronary heart diseases. This would mean there would be a maximumconsumption of refined processed cereals which are devoid of bran andgerm. The glycemic index and glycemic load of such diets would also behigh leading to overweight, high waist circumference, metabolic syndromeand cardiovascular disease. Include a variety of grains like oats, maize,jowar, bajra and grams like chana, rajma, moth, moong and lobia. Increasethe number and type of wholegrain consumption as fibre from wholegrainis more effective in lessening the progression compared to fiber from fruitsand vegetables.

In a typical week, how often have you done any physical activity likebrisk walking, jogging,swimming or working out in a gym for at least 15 minutes on eachoccasion?Your response – 0– 3 : Inadequate ( i.e. 0– 45 min per week isinadequate)A sedentary life–style is associated with twice the risk of developingcoronary artery diseases. To promote and maintain cardiac health, youneed moderate– intensity aerobic activity for a minimum of 30 minutes onfive days a week or vigorous –intensity aerobic activity for a minimum of 20minutes on three days a week.

How many times in the last 7 days have you felt drained and withinadequate energy at the end of a work day?Your response – 0