Take control of your heart health! Discover 8 expert-recommended tips to reduce your risk of heart attack. From simple lifestyle changes to essential medical checks, learn how to protect your heart and live a healthier life.Cardiovascular related health problems are gradually becoming a public health concern especially in the youth of the country. This is worrying as many of the reasons for this are attributed to factors such as hypertension, diabetes, smoking, and hyperlipidemia. The IHA stated that 50% of heart attack cases in men from India occur below the age of 50 years, with 25% of these cases occurring below the age of 40. Heart diseases are also reported more frequently in those more than forty-five years of age thus preventative interventions must be taken earlier in life.
Here are Eight ways cardiologists suggest can help you delay or avoid a heart attack:
1. Incorporate a Heart-Healthy Diet
A deficient diet exposes an individual to risks of developing heart disease and therefore a diet containing sufficient fruits, vegetables, whole grains, and Omega 3 fatty acids can minimise this risk. One very efficient way to do this is by utilising the DASH Diet which stands for Dietary approaches to stop hypertension. Foods aimed at blood sugar control and lowered inflammation levels are also paramount to heart health.
2. Make it a point to exercise regularly
According to the World Health Organisation, moderate intensity physical activity for a minimum of 150 minutes a week is essential to maintain good heart health, while an equal amount of time for vigorous intensity training is as good. Physical effort builds up heart mass function and at the same time encourages weight loss, decreases anxiety, and heightens wellbeing.
3. Stop Smoking
Smoking damages the blood vessel walls, increases blood pressure, and can cause heart disease. As stated by the Centers for Disease Control and Prevention (CDC), quitting any smoking tobacco products can repair the heart fairly quickly decreasing its risk of heart attacks in the long run.
4. Reduce the Level of Stress
High levels of stress have been outlined and discussed as having a chronic aspect and significant role in heart disease. For instance, one study published in The Lancet shows that brain activity related to stress can cause inflammation of arteries. Engaging in stress relief activities like yoga, meditation, exercise, and ensuring that there is a work-life balance can shield the heart from the adverse effects of chronic stress.
5. Control High Blood Pressure
Hypertension tends to affect the arteries making them vulnerable and hence increasing the risk of heart disease. Some of the major means of controlling blood pressure include healthy living which includes a healthy weight; balanced sodium and alcohol consumption levels; and the proper use of medicine as per the guidelines rolled out by WHO.
6. Avoid Obesity and Overweight
Extra weight especially obesity works against the heart putting the individual at a higher risk of cardiovascular diseases. Achieving and maintaining a healthy weight can reduce the load on the heart. Eating foods that are rich in nutrients and doing exercises on a daily basis help achieve that ideal weight.
7. Restrict the use of Alcohol
The effects of large amounts of alcohol consumption are viewed as negative for the cardiovascular system, especially when dealing with cases of high arterial blood pressure, hypertensive heart disease, and stroke. The WHO states that men should consume no more than 14 standard drinks and women no more than 7 drinks a week, in order to prevent heart disease risks.
8. Avoid Cardiovascular Disease by Regular Medical Visits
Routine health care including reports such as cholesterol levels, hypertension or high blood sugar levels through the check-ups over periods can be helpful to screen cases of heart disease. It is very possible that if action can be taken early to manage these aspects it is likely that chances of heart attacks in the future will be significantly lower and overall well being especially cardiovascular health will be maintained.
Such expert supported changes in most cases of life’s determinants measures can empower the individual to make sure their heart remains squeaky clean for years to come and health is not compromised in the process.
