Tips to Prevent Heart Attack, the Top Deadliest Disease

Healthful Vitality | 08/09/2021 | By Guest Contributor | Tips to Prevent Heart Attack

As per a report by CDC, in the US, one person has a heart attack every forty seconds. While considering the number of Americans losing their lives due to cardiovascular diseases, we have to take the correct measures to prevent heart attacks. This article presents the tips to prevent heart attack, the top deadliest disease. Before we delve into the ways to reduce the chances of having a heart attack, let us analyze some of the risk factors.

The US National Library of Medicine states that age is a crucial factor in causing heart diseases. Men above the age of 45 and women above 55 are at risk for heart diseases. Generally, men get affected by heart diseases more often than women because women produce estrogen. Estrogen acts as a protective layer when it comes to heart diseases.

Another factor to consider is the ethnicity of a person. As per studies, certain ethnic groups like African Americans show a higher risk of contracting heart diseases. Our family history is yet another factor that can play a role. Nonetheless, we can always prevent heart attacks and related cardiovascular conditions by taking care of our health.

Tips to Prevent Heart Attack: Healthy Habits to Prevent Heart Attack

Urbanization and lifestyle changes have a crucial impact on our well-being. However, bringing in healthy habits can help us in taking care of our hearts. Here are different ways through which you can promote your heart health.

Create Healthy Food Habits

There has been a drastic change in our food system and consumption in the last few years. The inclusion of highly processed food items and an increase in the consumption of red meat are affecting our heart health. We can improve our health by having protein-rich food items as our first meal. Through this, our stomach stays full, and it would help maintain the blood sugar level.

(Also Read: Top 10 Most Shocking Risks of Physical Inactivity)

Try to include omega-3 fatty acids as a way to improve heart health. Even though recent studies show that its benefits range only to 7%, it can still be helpful. There are three types of omega-3 fatty acids- EPA, DHA, and ALA. We can gain EPA and DHA omega-3 fatty acids by having one gram of fish oil daily. Other options are walnuts and chia seeds from which we can obtain one gram of ALA. Along with omega-3 fatty acids, try to have food items with unsaturated fat.

Reducing the consumption of trans fats, which are present in commercially manufactured food items, is yet another dietary practice to consider. Other food items to include are whole grains, brown rice, fruits, and vegetables. Try to have red fruits and vegetables such as strawberries, apples, tomatoes, red pepper in each meal. They can provide us with vitamins and fiber and help prevent heart attacks.

Take Part in Physical Activities

When we have a busy life, we might find it challenging to take part in physical activities. However, standing up and walking around would help blood flow, which would prevent heart attack. Here, there would be an increase in the small blood vessels connecting to the coronary arteries. When there is a blockage in any coronary arteries, these blood vessels will help with blood flow.  

(Also Read: Lifestyle Intelligence – How to Consciously Lead a Healthy Lifestyle)

Exercising can assist in controlling your blood sugar, increase HDL cholesterol, and also reduce blood pressure. These factors play a crucial role in causing heart attacks. With physical activities, we can start with moderate workouts that last for 30 minutes per day. Brisk walking, dancing, swimming, aerobic exercises, and doing household chores are some exercises.

When it comes to vigorous activities, try cycling and jogging. However, we have to ensure that we are not pressurizing our bodies. Along with physical health, we have to take care of our mental health. Meditation and breathing exercises can be highly beneficial for building our psychological health.

Reduce Smoking

Whether it be active or passive smoking, it can constrict the blood vessels, which would result in heart attacks. As per a study, smoking can increase our heart rates, affecting our heart’s functioning. For women who smoke and take birth pills, it can aggravate the risk of facing heart diseases.

Second-hand smoking is a problem that affects most kids. As per Texas Heart, second-hand smoking increases the risk of strokes by 20 to 30%. When we reduce or avoid smoking, we can live longer and improve our sense of taste. Since it can be a challenge to quit smoking, seeking help is the right thing to do.

Speaking with our loved ones, taking assistance through counseling and from doctors are some options. Trying Nicotine Replacement Therapy approved by the FDA is yet another way to quit smoking.

Recently, the FDA presented its intention to reduce the addictive levels of cigarettes. Nonetheless, we have to take steps to prevent heart attacks and other issues.

Limit Alcohol Consumption

Alcohol consumption can cause an inflammatory response, affect blood circulation, and result in heart diseases. There was a recent study that included people belonging to age groups between 21 and 81. As per this research, those who consumed at least 12 drinks per week had the most severe issues.

We can limit our alcohol consumption by counting and measuring our drinks. Pacing our drinks and slowly sipping the drinks are other ways. Drinking as per the US alcohol consumption standards can also be helpful. It is 1.4 grams of pure alcohol per day, which would be around 0.6 fluid ounces.

Watching Our Body Weight

We have already discussed how our dietary habits can have an impact on our heart health. Studies show that obesity is a significant cause of cardiovascular diseases. [1] American Heart Association states that BMI ≥ 30 Kg per square meter is a sign of obesity. As per Global Burden of Disease, 63.7 million adults have obesity worldwide, and the number continues to increase. [1]

Exercising and maintaining a nutritious diet are two ways through which we can watch our body weight. Nonetheless, if it is more than the required BMI, our doctor might suggest bariatric surgery. It would help in overcoming high cholesterol levels and diabetes. However, it is pertinent to consult a cardiologist to get the best opinion.

(Also Read: How to Start and Maintain Healthy Habits)

Reference:

1. American Heart Association. https://www.ahajournals.org/doi/10.1161/CIR.0000000000000973