Small changes can bring bigger benefits for cardiovascular Health: Dr. Sushil Sharma
Small changes can bring bigger benefits for cardiovascular Health: Dr. Sushil Sharma
Jammu, Aug 2
With the objective of intensifying the campaign to educate the general public about the growing burden and harmful consequences of cardiovascular diseases, Head Department of Cardiology GMCH Jammu Dr Sushil Sharma held a day-long Cardiac awareness-cum-health Check-up Camp at Data Ranpat Dev Sthan, Birpur, Jammu. The programme focused on spreading awareness about heart disease prevention, facilitating early diagnosis through free cardiac screening, and encouraging people to embrace healthier lifestyles. He explained that healthy sleep, balanced nutrition, and regular physical activity together provide powerful protection against cardiovascular disease. According to Dr. Sushil, sustainable habits adopted today can significantly reduce the risk of heart attack and stroke while improving overall health and longevity.
Addressing the gathering, Dr. Sushil highlighted that quality sleep is one of the most neglected yet essential pillars of heart health. Adults should aim for seven to nine hours of uninterrupted sleep every night, as adequate rest allows the body to repair tissues, regulate hormones, maintain healthy blood pressure, and balance blood sugar levels. Chronic sleep deprivation, irregular sleeping patterns, and excessive screen exposure before bedtime increase the risk of hypertension, obesity, diabetes, and cardiovascular disease. He encouraged participants to maintain a regular sleep schedule, create a peaceful sleeping environment, and minimize digital distractions before bedtime to improve both physical and mental well-being.
Dr. Sushil stressed that a nutritious diet plays a central role in preventing cardiovascular disease. He advised people to consume plenty of fresh fruits, vegetables, whole grains, pulses, nuts, seeds, and lean proteins while including healthy fats from fish and vegetable oils. Limiting processed foods, sugary beverages, excessive salt, and saturated fats can effectively lower cholesterol levels, control blood pressure, and maintain a healthy body weight. He also encouraged adequate hydration, portion control, and the preparation of fresh home-cooked meals instead of highly processed foods. Even small dietary improvements, he said, can deliver lasting benefits when practiced consistently.
Highlighting the value of regular physical activity, Dr. Sushil explained that exercise strengthens the heart muscle, improves blood circulation, lowers blood pressure, enhances insulin sensitivity, and relieves stress. Activities such as brisk walking, jogging, cycling, swimming, yoga, and dancing provide excellent cardiovascular benefits. He recommended at least 150 minutes of moderate-intensity physical activity each week while reminding participants that consistency is more important than intensity. Simple lifestyle choices such as walking instead of driving short distances, using stairs instead of elevators, and reducing prolonged sitting can collectively produce remarkable improvements in heart health.
Concluding the programme, Dr. Sushil reiterated that protecting the heart does not require extraordinary sacrifices but a lifelong commitment to healthy daily habits. Adequate sleep, balanced nutrition, regular exercise, avoidance of tobacco, stress management, and routine medical check-ups together form the cornerstone of cardiovascular prevention. He urged people to begin with small, achievable changes and remain consistent in following them. “Small changes practised every day create a big impact on heart health,” he said, adding that these sustainable lifestyle choices can help individuals lead longer, healthier, and more active lives while reducing the growing burden of cardiovascular disease.
The management Committee of Data Ranpat Dev Sthan Aman Sharma. Nitish Sadotra , Gourav Sharma , Dwarka Nath Sharma , Kartik Sharma ,Gourav Goswami and Ansh Goswami lauded the exemplary efforts of Dr. Sushil Sharma and his medical team for conducting the Cardiac Awareness-cum-Health Check-up Camp on the temple premises. The committee conveyed its sincere appreciation and deep gratitude for the team’s selfless dedication to serving society by making quality cardiac care and health education accessible to the people.
Others who were part of this camp include Dr Bhola Kumar , Dr Adarsh Sharma and Dr Divyanshi Sharma . Paramedics and Volunteers include Khushwinder Sandhu , Sudhir Bharti , Rajinder Singh, Paramveer Singh, Maninder Singh , Mukesh Kumar , Rahul Vaid , Jatin Bhasin and Nirvair S
