Healthy Lifestyle to Prevent Heart Attack

Introduction

A healthy lifestyle is very important, especially for those who have a risk for heart diseases, like individuals who are obese, people with a family history of heart attack, smokers, sedentary lifestyles, etc. Lifestyle changes help in reducing the risk factors for heart attack and keep the heart healthy.

What Are the Lifestyle Changes That Prevent Heart Attacks?

Diet

One should avoid fatty, oily, and high-calorie diets. Individuals should consume five or more servings of fruits and vegetables daily. This decreases the risk of coronary heart disease. They should replace refined grains like white bread and rice with whole grains, whole bread, and brown rice. This reduces the chances of coronary artery disease, weight gain, diabetes, etc. We should avoid red meat and instead have sea foods, eggs, beans, nuts, and seeds, as a source of protein. The recommended dietary sodium intake for the general population is less than 2.3 g of sodium or 6 g of sodium chloride. Low sodium intake is associated with decreased risk of hypertension and cardiovascular events, including death. Sweetened beverages should be avoided.

Exercises

Regular exercises like brisk walking and jogging, according to a person’s capacity for at least 30 minutes a day and 5 to 7 days a week. Yoga should be included in daily routine, as it has multiple health benefits. Regular exercises will help in reducing weight, decreasing lipid levels, lower blood pressure, and also help in controlling blood sugar. There should not be abdominal fat deposition or obesity.

Maintaining a Healthy Body Weight

Maintaining a healthy body weight is important as a part of healthy aging. It is important for overall health and can prevent various diseases and conditions. Overweight is another risk factor for heart disease. BMI or body mass index helps to estimate body fat concerning weight and height for age and sex. higher the BMI the risk for certain diseases like heart disease type to diabetes high blood pressure gallstones are also increased. So maintaining a healthy weight reduces the risk of heart disease.

Stop Smoking

Smoking is a major risk factor for developing atherosclerosis. Sclerosis is a condition causing reduced blood flow in the blood vessels due to the accumulation of plaque in the walls of blood vessels. This causes narrowing of blood vessels and clots are formed.

Smoking also results in

• Increased level of triglycerides.

• Lower the good cholesterol or High-density lipoprotein (HDL).

• Damage to the blood vessel lining.

• Reduce the oxygen-carrying capacity of the blood.

Smoking should be stopped, as it helps reduce the risk of cardiovascular diseases

Good Quality Sleep

• People who lack sound sleep are at high risk of obesity, heart attack, depression, and diabetes. Adults need seven hours of sound sleep every night. Sleep time should be made a priority and make sure to get enough sleep.

• In some people having enough sleep and still being tired throughout the day is important to ask the healthcare provider who needs evaluation for obstructive sleep apnea.

• Obstructive sleep apnea is another factor that can lead to heart disease. The various signs of obstructive sleep apnea are stopping breathing for a short time during sleep, loud snoring, and gasping for air.

• Being overweight can also cause obstructive sleep apnea, which is also a risk factor for heart disease.

Managing stress

Constant stress can increase the risk of heart and circulatory diseases. Stress has been linked with higher activity of the brain and processes the emotions, and can develop heart attacks and strokes.

In some people, coping with stress is very difficult, and may find some unhealthy ways to manage the stress. Smoking, alcohol consumption, and overeating are the unhealthy practices they start, which are potential risk factors for heart disease and heart attack.

Health Screening

Regular health screening helps to know various clinical parameters that might cause a heart attack or increase the risk of heart attack. Increased blood pressure and cholesterol level can damage the blood vessels and the blood flow is reduced. Make sure to get the health screening done.

• Blood Pressure

• Regular blood pressure screening is important and should be carried out once every two years. Patients with existing heart conditions and elderly people with high-risk factors should be assessed frequently.

• Cholesterol Level

• Adults generally need to measure their cholesterol level every four to six years. The cholesterol screening should begin earlier if they have any other risk factors, a family history, or existing hard conditions.

• Type 2 Diabetes

• Diabetes is another cause of heart disease. Diabetic screening should be carried out in people who are at high risk of developing diabetes. It is recommended to start the screening at the earliest.
• Diet

• Individuals with high cholesterol blood pressure and diabetes are advised to adopt lifetime lifestyle changes and be given medications. This can bring back the numbers to the normal level and the risk associated with a heart attack is reduced.

• Food items like fruits, vegetables, legumes, nuts, and seeds are rich in high fiber and low in saturated fats, which helps to reduce blood pressure levels.

• Eating food rich in omega-3 fatty acids like tuna, salmon, mackerel, and trout helps to reduce the risk of heart disease.

• To reduce diabetes it is important to have food rich in fiber, omega-3 fatty acids, and lower levels of saturated fats and glycemic load is recommended.

Taking Prescribed Medicines

In people with coronary heart disease, the doctor may prescribe medicines to relieve the symptoms and prevent further complications. It is important to follow the correct dosage for the prescribed period. This is likely to reduce the risk factors and can improve health. Most importantly, do not take the medicine without the advice of a doctor.

Conclusion

A healthy lifestyle can lead to a healthy body, free of diseases. Keeping the heart healthy is important to prevent any heart diseases and heart attacks. The major lifestyle modifications include regular exercise, a healthy and balanced diet, maintaining a healthy weight, and proper screening for various clinical parameters like cholesterol level, blood pressure, and blood sugar levels. The risk factors have to be identified at the earliest and should be avoided. Keeping the heart healthy can improve the overall health.