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Healthy Lifestyle to Prevent Heart Attack

Written by
Dr. Sagar Ramesh Makode
and medically reviewed by iCliniq medical review team.

Published on Apr 06, 2017 and last reviewed on Oct 10, 2019   -  1 min read

Abstract

This article talks about diet, exercises, and other general advice to prevent heart diseases.

Healthy Lifestyle to Prevent Heart Attack

A healthy lifestyle is very important, especially in those who have a risk for heart diseases, like individuals who are obese, people with a family history of heart attack, smokers, sedentary lifestyle, etc.

Diet:

One should avoid fatty, oily, and high-calorie diet. Individuals should consume five or more servings of fruits and vegetables daily. This decreases the risk of coronary heart diseases. They should replace refined grains like white bread and rice with whole grains, whole bread, and brown rice. This reduces 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 your 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, decrease lipid level, lower blood pressure, and also helps in controlling blood sugar. There should not be abdominal fat deposition or obesity.

Avoid smoking and alcohol if any. Also, individuals should be screened for diabetes at three-year intervals, in all adults with BMI (body mass index) ≥ 25 kg/m2 and one or more additional risk factors like diabetes in family history, sedentary lifestyle, smoking, etc. In individuals without risk factors, testing begins at 45 years of age. Also, the individuals with risk for heart diseases should be screened for lipid abnormalities.

To prevent heart attack consult a heart attack specialist online --> https://www.icliniq.com/ask-a-doctor-online/cardiologist/myocardial-infarction-heart-attack

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Frequently Asked Questions


1.

How to Prevent a Heart Attack?

 
- A wholesome lifestyle is remarkably significant, primarily for those with a risk for heart diseases, like individuals who are obese, people with a family history of heart attack, smokers, a sedentary lifestyle, etc.
- In individuals without risk factors, testing can be performed after 45 years of age. Also, individuals at risk for heart disease should be screened for lipid abnormalities.
- Regular exercises like brisk walking and jogging, according to your capacity, for at least 30 minutes a day and five to seven days a week.

2.

What Are the Ways to Keep the Heart Healthy?

 
- Yoga should be included in daily routine, as it has multiple health benefits.
- Regular exercises will help reduce weight, decrease lipid levels, lower blood pressure, and also helps in controlling blood sugar. There should not be abdominal fat deposition or obesity.
- Avoid smoking and alcohol, if any.
- Individuals should be screened for diabetes at three-year intervals in all adults with BMI (body mass index) ≥ 25 kg/m2 and one or more additional risk factors like diabetes in family history, sedentary lifestyle, smoking, etc.

3.

What Is the Best Heart-Healthy 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.
- One should avoid red meat and instead have sea foods, eggs, beans, nuts, and seeds, as a source of protein.
- Low sodium intake is associated with decreased risk of hypertension and cardiovascular events, including death. Sweetened beverages like carbonated drinks should be avoided.

4.

How to Know if the Heart Is Unhealthy?

The following can be signs of an unhealthy heart:
- Chest pain.
- Abdominal pain.
- Swelling of the legs and feet.
- Abdominal distension.
- Heavy breathing while climbing upstairs.
- Loss of stamina.
- Obesity.
- Inability to continue physical activity.
- Generalized swelling (edema) in the body.
- Water retention.
- Shortness of breath.
- Tightness around the chest.

5.

How Long Does It Take To Strengthen the Heart?

A healthy lifestyle is very important, especially for those with a risk of heart diseases, like individuals who are obese, people with a family history of heart attack, smokers, a sedentary lifestyle, etc. according to different studies, experts have come to a conclusion that it may take anywhere between eight to twelve weeks for an individual to develop a strong and healthy heart, provided they follow all the necessary steps towards the same as discussed by the healthcare professionals.

6.

Can Exercise Open Arteries?

Regular exercises like brisk walking and jogging, according to your capacity, open up arteries by boosting nitric oxide production in the epithelial cells.Regular exercises will help reduce weight, decrease lipid levels, lower blood pressure, and also help in controlling blood sugar. There should not be abdominal fat deposition or obesity.

7.

Does Walking Make the Heart Stronger?

Walking or even brisk walking does make the heart strong, but not in a direct manner. Walking is one of the most useful workouts to reduce cholesterol and fatty deposits in the vessels of the heart.It is also a great way to reduce belly or abdominal fat, one of the heart's toughest and most detrimental fats. Due to this, walking can gradually strengthen the heart by acting on indirect factors.

8.

How to Check Your Heart Health at Home?

- Notice if there is any heaviness in breathing while sleeping.
- Notice if there is any shortness of breath while climbing stairs.
- Notice if there is any kind of chest discomfort, chest pain, or chest tightness.
- Notice the urinary output and compare it against the amount of water taken in.
- Check for any swellings or pits in the hands and feet.
- Get an electronic blood pressure machine.

Last reviewed at:
10 Oct 2019  -  1 min read

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