Protecting Heart Health During Ramadan: 10 Essential Tips

Protecting Heart Health During Ramadan: 10 Essential Tips

DREAMSWISDOM.COM / HEALTH

Contrary to common belief, most heart patients can observe fasting during Ramadan without significant health risks. Studies indicate that fasting does not increase heart attack risk; instead, it may improve blood sugar, cholesterol levels, and blood pressure. However, poor dietary habits and physical exertion during Ramadan can pose serious health issues for heart patients.

Cardiology Specialist Prof. Dr. Ahmet Karabulut from Acıbadem University Atakent Hospital emphasizes the importance of following medical advice, maintaining a balanced diet, and avoiding strenuous activities. Here are ten essential guidelines for safeguarding heart health during Ramadan.

Do Not Skip Suhoor

Skipping suhoor is a common mistake, yet it provides essential energy for the day. Without it, metabolism slows down, leading to weight gain. A healthy suhoor meal should include whole wheat toast, boiled eggs, olives, low-fat cheese, walnuts, tomatoes, cucumbers, and avocado, accompanied by two glasses of water.

Walk Before and After Iftar

Physical activity is crucial for cardiovascular health. A 30-minute walk before iftar prepares the body for digestion and enhances metabolism, while a 15-20 minute walk after iftar supports digestion and promotes overall well-being.

Avoid Drinking Excess Water at Iftar

While dehydration is a major concern, consuming too much water at once can cause bloating and digestive discomfort. Instead, break your fast with half a glass of water and consume the rest gradually throughout the meal. Aim for 8-10 glasses (1.5 liters) of water between iftar and suhoor to prevent dehydration-related risks such as irregular heartbeat and low blood pressure.

Do Not Break Your Fast with a Cigarette

Smoking immediately after breaking fast significantly increases the risk of high blood pressure and heart attack. Ramadan offers an excellent opportunity to quit smoking permanently.

Eat Slowly at Iftar

Eating too quickly can cause digestive issues, bloating, palpitations, and blood pressure spikes. Start with soup and salad, chew food thoroughly, and allow 10-20 seconds between bites to aid digestion. Conclude with a portion of fruit or a light dessert.

Avoid Continuous Snacking After Iftar

Late-night snacking can disrupt sleep and increase acid reflux. If needed, consume fruit or a light dessert within an hour after iftar but refrain from eating until suhoor.

Choose Healthy Desserts

Sugary, syrupy desserts can strain digestion and lead to blood sugar fluctuations. Opt for milk-based desserts or fruits instead, and consume sweets in moderation.

Take a Short Nap in the Afternoon

Ramadan often leads to disrupted sleep schedules. A one-hour nap in the afternoon can alleviate fatigue, regulate heart rate, and prevent stress-related palpitations. However, avoid excessive daytime sleep, as it may interfere with nighttime rest.

Continue Taking Medications

Heart patients must adjust medication schedules according to fasting hours. Some medications may need dosage adjustments, while diuretics (which increase urination) might be reconsidered under medical supervision.

Avoid Overeating at Iftar

Overeating can lead to heart palpitations, indigestion, and hypertension. Opt for a balanced, light meal and avoid excessive consumption of sugary drinks and heavy foods.

By following these simple yet effective precautions, individuals can maintain heart health while fasting during Ramadan.

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