12 healthy ways to prevent a heart attack

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Heart disease may be a leading cause of death worldwide. The most common root of heart disease is a heart attack. The heart attack can happen to anybody anywhere at any time.

Making lifestyle changes is the most effective way to prevent a heart attack (or having another heart attack). You can avoid heart problems in the future by adopting below mentioned healthy ways.

A healthy Eating plan

  • Choose fresh fruit and vegetables. Vegetables should be rinsed before they are prepared.
  • Use fresh ingredients or foods with no added salt.
  • Avoid convenience foods such as canned soups and vegetables, pasta and rice mixes, frozen dinners and gravy sauce mixes.
  • You should have two or three servings of protein each day. Take Bakery products twice a day. Use vinegar, Lemon juice, Herbs and spices without salt.
  • No Carbs. No Sugar.

Physical Activeness

  • Benefits of exercise can be achieved with workouts of just 15 to 30 minutes a day. Exercising boosts your metabolic rate and muscle mass. It helps to reduce body fats which makes your heart stronger.
  • Each type of exercise serves you different benefits though they resemble with each other. Exercise can make your heart pump longer. Exercises like Yoga, Aerobics, and Cardio rate up your heart and raises blood circulation and improves heart health gradually.

When it comes to preventing cardiovascular disease, fitness is a powerful weapon.

Avoid smoking

  • Smoking raise triglycerides (a type of fat in your blood)
  • It makes blood sticky and more likely to clot, which can block blood flow to the heart and brain.
  • Causes an instant and long-term rise in blood pressure.
  • Damage cells that line the blood vessels.
  • Increase the buildup of plaque (fat, cholesterol, calcium, and other substances) in blood vessels.
  • Cause thickening and narrowing of blood vessels leads to the rise in heart rate and reduce blood flow rate.

Moderate alcohol consumption

  • Avoid alcohol or drink alcohol only in moderation. Moderate drinking is generally considered to be:
  • Two drinks a day for men younger than age 65
  • One drink a day for men age 65 and older
  • One drink a day for women of any age
  • Alcohol contains calories which contribute to unwanted weight gain. It is a risk factor for high blood pressure.

Know your family history

  • If you have a family history of cardiovascular disease, you have an increased risk of developing cardiovascular diseases such as coronary heart disease, angina, heart attack, heart failure and stroke.
  • If your mom or dad had a heart attack, you might wonder if that’s going to happen to you, too. So, better to act accordingly.

Manage your Stress 

  • The sustained level of stress or emotional breakdown and depression can lead to damaging of blood vessels, arteries and heart. During stress, our body responds with a surge of hormones.
  • According to a new research by the University of York suggested that loneliness could become the risk of your stroke and heart attack. Hence be social.

Weight and Obesity

Excessive fat is dangerous to health. Research shows that being overweight or obese can:

  • raise your blood cholesterol levels
  • increase your blood pressure
  • increase your risk of developing Type 2 diabetes.

All these are the risk factors of a heart attack.

Scrutinize the cholesterol 

  • When there is too much cholesterol in your blood, it builds up in the walls of your arteries, called as plaque.  This could further lead to heart disease or other serious health problems.
  • Unfortunately, it doesn’t cause any sign or symptoms. Therefore, it is important to scrutinize cholesterol levels to estimate any risk of heart disease regularly. Hence, a complete cholesterol test is done to estimate your risk of developing heart disease.

Limit your sugar levels 

  • Diabetes dramatically increases(2-4 times) the risk of various cardiovascular problems, including coronary artery disease with chest pain (angina), heart attack, stroke and narrowing of arteries (atherosclerosis).
  • Over time, high blood glucose from diabetes can damage your blood vessels and the nerves that control your heart and blood vessels. The longer you have diabetes, the higher the chances that you will develop heart disease.

Hence, glycemic control is utmost important if you are a diabetic.

Blood Pressure check

  • Blood pressure is a silent killer. It is the force exerted by the blood against artery walls. The high blood pressure is caused by the blood your heart pumps against narrow arteries. Contemplating its serious facts, most of the doctors check blood pressure as part of a routine visit.

Morning and evening hours are considered as peak hours when blood pressure gets elevated.
Practice this to control High Blood pressure Naturally.

A good sleep

  • If you don’t get enough sleep, you raise your risk of high blood pressure, obesity, and diabetes. Those three things can raise your risk for heart disease.
  • Good-quality sleep decreases the work of your heart. Shortened sleep can increase CRP, or C-reactive protein, which is released with stress and inflammation. This could be a risk factor for heart attacks.

Be aware of warning signs of a heart attack

It is very difficult to recognize the early symptoms of a heart attack. Signs and severity may vary person-to-person.

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