Heart attacks are often reported as the leading causes of death globally.
Unfortunately, many people are unaware of what they can do to reduce their risk of suffering from a heart attack.
Let us discuss some simple changes in lifestyle habits that you can make today to reduce the risk of a heart attack.
So read on to learn how to prevent a heart attack.
10 Things you Can Do to Reduce the Risk of Heart Attack
- Give up smoking
Cigarette smoking lowers good cholesterol and raises blood pressure, increasing heart artery stress and being one of the primary causes of cardiovascular disease and stroke. Conversely, smoking cessation improves blood circulation and oxygen flow, minimizing the risk of heart disease and stroke.
- Choose nutritious foods
Maintaining a healthy diet is crucial to heart health. Fruits, vegetables, legumes, plant-based proteins, whole grains, nuts, fish, and lean animal proteins should form the cornerstone of your diet. Limit your intake of refined carbs, processed meats, and sugary drinks. Make sure to read the nutrition facts label on packaged foods to avoid added sugars, sodium and saturated fats, and avoid trans fat.
- Maintain a healthy weight
You don’t need to lose weight if you’re overweight or obese to reduce your heart attack or stroke risk. However, if you drop 5% to 10% of your body weight, your cholesterol, blood pressure, and blood sugar levels will improve.
- Stress Management
Some people use unhealthy coping mechanisms to deal with stress, such as bingeing, binge drinking, or smoking. Discovering alternate stress-reduction techniques, such as physical activity, relaxation exercises, or meditation, might benefit your health.
- Engage in physical activity
Moving more is one of the most effective strategies to keep healthy, prevent disease, and age well. People should exercise for at least 30 minutes everyday of moderate-intensity activity. If you’re already exercising, you can extend your session to enjoy even more benefits. Start by sitting less and moving more if you’re not currently active.
- Keep diabetes in check
Diabetes and high blood sugar levels can cause long-term damage to the arteries that supply blood to the heart, raising the risk of developing heart disease and stroke. As a result, controlling your diabetes is crucial.
- Maintain healthy cholesterol and blood pressure levels
High LDL (low-density lipoprotein) cholesterol in your arteries can cause plaque to form, reducing blood flow to your heart or brain. As a result, hypertension is frequently linked to heart attacks since it raises a person’s risk of having one.
While both illnesses appear to be connected, they are both manageable. However, these must be managed because if your arteries harden and narrow due to cholesterol plaque and calcium (atherosclerosis), your heart has to work harder to pump blood through them.
- Keep your alcohol consumption to a minimum
Please don’t change your mind if you don’t drink at all. Nonetheless, if you do drink, keep your intake to a minimum. Drinking raises the heart rate and blood pressure. It also increases the fat in your blood, which might result in weight gain.
- Limit your consumption of unhealthy foods
Avoid processed or prepared foods, which are frequently heavy in salt and sugar. They also include a lot of preservatives. Reduce your intake of fatty steak, butter, fried foods, and palm oil. Sugary drinks like soda and fruit punch might lead to weight gain.
- Get enough sleep
You raise your risks of acquiring high blood pressure, obesity, and diabetes if you don’t get enough sleep. These three factors can raise your risk of developing heart disease. Every day, an average adult should sleep for 7 to 9 hours. Always make certain that you are receiving enough sleep.
Individuals with sleep apnea experience numerous episodes of interrupted breathing during the night, leading to poor sleep quality and heightened susceptibility to heart ailments. Should you suspect its presence, it is recommended to consult your physician for a sleep study. If you are indeed diagnosed with sleep apnea, it is crucial to seek treatment to address the condition.
A word from Poona Preventive Cardiology Center
Preventive cardiology is the branch of medicine that deals with preventing and early detection of cardiovascular diseases. The Poona Preventive Cardiology Center is a leading cardiac center specializing in this field.
We offer various services, such as risk assessment, lifestyle modification, and counseling. We also have a state-of-the-art laboratory where various tests can be carried out to detect heart disease early.
Our Poona Preventive Cardiology Center team includes experienced doctors and specialists committed to helping people prevent and manage cardiovascular diseases. We offer comprehensive care and customized treatment plans for each patient.