Lifestyle changes to make to reduce the risk of heart attack
Lifestyle changes that may prevent a heart attack
Cardiovascular diseases (CVDs) are the leading cause of death across the globe, claiming an estimated 17.9 million lives each year. Out of all the deaths caused due to heart-related complications, 85 per cent are due to heart attack and stroke. Most of the time it is caused due to poor lifestyle and unhealthy dietary choices. While it is difficult to predict when one will suffer from a heart attack, making some lifestyle habits may indeed cut down the risk.
What leads to a heart attack?
Nestled
between the rib cages and lungs, our heart is about the size of a
clenched fist and weighs between 300 and 450 g. The muscular organ has
the crucial task to pump blood to all the parts of the body. The blood
pumped by the heart provides our body with the oxygen and nutrients it
needs to function.
A person suffers from a heart attack when one or more coronary arteries are blocked. This happens over time due to a buildup of fatty deposits from substances called plaques. The blockage can narrow the arteries and make it harder for the heart to pump the blood to other parts of the body leading to a heart attack. Here are some common lifestyle changes you can make to prevent it.
Eat healthily
The
first and foremost thing is your diet. A well-balanced and nutritious
diet can be the best way to fight heart diseases and other chronic
health issues. The kind of foods you have regularly can spike your
cholesterol level, blood pressure and blood sugar level, all these
things together can affect the normal functioning of your heart and over
time can lead to a heart attack. Fill your plate with healthy and
nutritious food, rich in vitamins and minerals. Limit the intake of
unhealthy fat, refined food products and processed food.
Stay active
People
of all age groups need to stay active to live a long and disease-free
life. Staying active does not mean that you have to get yourself an
expensive gym membership. You just have to ensure that you are not lying
sedentary most of the time of the day. Whether you engage more in
household chores, prefer to go out for a walk, or practice yoga. You
just need to keep moving. If possible, include cardiovascular exercise
in your routine. Such exercises strengthen your heart muscles.
Manage your blood pressure level
High
blood pressure is a leading risk factor for heart diseases. Persistent
high blood pressure can damage the arteries by making them less elastic.
It decreases the flow of blood and oxygen to your heart and eventually
leads to a heart attack. Even low blood pressure can lead to a heart
attack. So, you must monitor your heart rate regularly and take the
necessary steps to keep it constant.
Manage your blood sugar level
Having
high blood pressure increases the risk of developing diabetic heart
diseases. High blood sugar levels or unmanaged blood sugar levels can
damage the blood vessels and the nerves that control the heart and blood
vessels. Studies suggest that about 68 per cent of people aged above 65
and suffering from diabetes die from a heart attack. Monitor your blood
sugar level twice a week and eat low glycemic index food to keep your
blood sugar level in control.
Manage your cholesterol
Cholesterol
is a type of lipid made from part fat and part protein. Our body
requires it to build healthy cells and keep us warm. But excess bad
cholesterol can start depositing in your arteries. It narrows the walls
of the blood vessel and our heart has to put extra pressure to pump
blood and oxygen to different parts of the body. Too much pressure
increases the risk of heart attack and stroke.
Manage your stress level
Our
mental health and our physical well-being are linked with each other.
When you are mentally calm your body has to face the repercussions. Too
much stress increases the activity in an area of the brain linked to
processing emotions, increasing the risk of developing heart diseases
like heart attack and stroke. Try to manage your stress level by
practising yoga and meditation.
Manage your weight
Research
suggests that most overweight and obese people are prone to heart
attack as compared to others. That's because being overweight increases
the risk of high blood pressure and high cholesterol level, both are
major contributors to cardiovascular diseases. Try to manage your weight
and for that eat healthy, exercise and follow healthy lifestyle habits.
Limit alcohol and quit smoking
Both
excessive alcohol and chain-smoking can put you at the risk of
developing heart diseases. Cigarettes and alcohol can increase your
blood sugar level, lead to weight gain and may lead to a heart attack.
If you smoke or drink regularly, try to cut it down to live a long and
healthy life.
The bottom line
Apart
from the above-mentioned factors your age, sex, race and family history
can also increase your risk of developing cardiovascular diseases. It
is hard to prevent heart attack, all you can do is follow a healthy
lifestyle to cut down the chances.