World Heart Day: Five Affordable Ways To Protect Your Heart

Heart care need not begin with an expensive test or a gym membership. On World Heart Day on September 29, the more useful question for many households is which habits they can sustain, and how they would pay for care if a problem is found.

Walk More, Eat Better

1. Make movement part of the day. A brisk walk, a bicycle ride, or taking the stairs costs little. Siddharth Singhal, head of health insurance at Policybazaar, suggests aiming for around 150 minutes of moderate activity a week, with walking, cycling or dancing among the options.

“Avoiding developing heart disease does not need to be expensive. For most of the population, practicing sustainable habits on a regular basis can make a huge difference. Exercise is one such habit,” says Arun Ramamurthy, co-founder, Staywell.health.

Eat Clean, Feel Better

2. Change the regular meal. There is no need to shop for special health foods. More dal, beans, vegetables, fruit and whole grains, and less salt, sugary drinks and packaged snacks are changes a family can make within its usual food budget.

“You don’t need expensive ‘superfoods.’ Add more dal, beans, vegetables, fruits and whole grains, while cutting back on highly processed foods, sugary drinks, processed meats and excess saturated fat,” says Siddharth Singhal, head of health insurance, Policybazaar.

Cut Tobacco, Make Room For Rest

3. Stop using tobacco and limit alcohol. These are important changes for heart health. Someone trying to quit tobacco can discuss the difficulty with a doctor instead of putting off the attempt because earlier efforts failed.

Protect Sleep And Manage Stress

4. Regular sleep and time for physical activity can be hard to maintain around work and family demands. They still deserve a place in the routine. People with high blood pressure, diabetes, high cholesterol, or a family history of heart disease should ask a doctor which changes matter most for them.

Check Your Risk In Time

5. Know your numbers. Ask a doctor whether you need blood pressure, blood sugar and cholesterol checks, and how often. Age, medical history and existing risk factors should guide that decision; an electrocardiogram (ECG) or other test should follow medical advice.

“Preventive screenings should depend on an individual’s age, personal health history, lifestyle, and ailments instead of getting the same recommendations. People can talk to their doctors about such things as blood pressure, mass index, and weight,” says Ramamurthy.

“Heart disease often gives no warning. High blood pressure, high cholesterol and raised blood sugar can all exist for years without symptoms, so regular screening is one of the few ways to catch them before they cause damage,” says Singhal.

Set aside money for consultations and routine tests if they are not covered. Before booking a check-up, read the policy wording: the included tests, frequency, eligible providers, and whether the benefit is cashless or reimbursed can differ. Check when the benefit begins. Chest discomfort, breathlessness, unusual fatigue or dizziness calls for prompt medical attention, rather than waiting for a scheduled check-up.

Plan For Costs Beyond Hospitalisation

A heart condition may bring spending before admission and long after discharge. Tests, specialist visits, medicines and rehabilitation can add to the hospital bill.

“A comprehensive health insurance policies often include pre- and post-hospitalisation coverage benefits that reimburse outpatient expenses incurred for a specified number of days before admission and after discharge,” says Abhishek Kumar, a Securities and Exchange Board of India-registered (Sebi) investment advisor, and founder and chief investment advisor of SahajMoney.

Check the policy’s sum insured, waiting periods, exclusions, and the number of days covered before and after hospitalisation. Keep an emergency fund accessible for bills that the insurer does not pay.

“Additionally, an emergency fund helps in paying for expenses that are not covered under the insurance policy, such as co-pays, deductibles, or non-reimbursed rehabilitation treatments,” says Kumar.

FAQs

1. Do I need expensive tests to check my heart health?
No. Ask a doctor which checks are appropriate for your age and risk factors. Tests such as an ECG should follow medical advice.

2. Does health insurance cover preventive heart check-ups?
It depends on the policy. Check which tests are included, how often you can use the benefit, and whether you must pay first and claim reimbursement.

3. Why keep an emergency fund if I have health insurance?
It can help pay for consultations, medicines, co-pays, and other expenses your policy does not cover.