More than 1.1 million people experience a heart attack (myocardial infarction) each year. Heart attacks occurs when the heart arteries are blocked, severely reducing or stopping blood from reaching part of the heart muscle. If the flow of blood isn’t restored quickly, the section of heart muscle becomes damaged from lack of oxygen and begins to die.
Most heart attacks are caused by the way we live, and can often be avoided with lifestyle changes. Here are 10 ways to avoid a heart attack.
1. Healthy diet
- Lowering your intake of saturated fat and trans fats (also known as “bad” fats) can reduce your risk of heart disease. Additionally, They can also raise low-density lipoprotein (LDL), or “bad,” cholesterol, and lowers your high-density lipoprotein (HDL), or “good,” cholesterol
Major sources of saturated fat include beef, butter, cheese, milk, and coconut and palm oils. Sources of trans fat include some deep-fried fast foods, bakery products, packaged snack foods, margarines and crackers.
- Eating a diet rich in fruits and vegetables, whole grains, beans, nuts, and fatty fish that can help protect your heart.
- Moderate alcohol consumption. According to the American Heart Association, though the risk of heart disease in people who drink moderate amounts of alcohol (an average of one drink for women or two drinks for men per day) is lower than in nondrinkers, it is not recommended to for nondrinkers to start drinking or for drinkers to think “more is better.” Limit yourself to one drink per day.
- Reduce salt. Scientists found evidence that eating less salt can cut the risk of heart disease by a quarter. The American Heart Association recommends that people consume no more than 2.3 grams (about 1 teaspoon of salt per day).
2. Maintain a healthy weight
Excess weight can lead to conditions that increase your chances of heart disease — high blood pressure, high cholesterol and diabetes. If you have overweight, consult with your doctor and look for a professional nutritionist
3. Stop smoking
Smoking or using other tobacco products is one of the most significant risk factors for developing heart disease. When it comes to heart disease prevention, no amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke.
4. Exercise
Regularly exercise can reduce your risk of fatal heart disease. Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which may also be a factor in heart disease.
5. Reduce stress
Stress is a contributing factor to heart attacks. Having a little too much stress can put a lot of demand on the heart and its vessels by speeding up your heart rate. Stress can be controlled in simple ways like taking deep breaths or by finding a place to simply relax.
6. Lower Cholesterol
Total cholesterol should be less than 200 mg/dL. Your level of HDL or good cholesterol should be above 40. Your level of LDL, or bad cholesterol, will depend on how many heart attack risk factors you have.
7. Control your blood pressure
You may need more frequent checks if your numbers aren’t optimal or if you have other risk factors for heart disease. A rate of 120/80 mm Hg is optimal. You can track at home with an automatic blood pressure monitor.
8. Monitor your diabetes
Diabetes seriously increases your risk of developing heart disease, according to the American Heart Association. The risk is even greater if blood sugar isn’t appropriately controlled.
Your heart is worth it. Regardless of the sacrifices you have to make in order to get in shape, preventing a heart attack is one of the most loving things you can do for yourself and the ones you love.
9. Get enugh sleep
Studies have shown that people who slept less than five hours per night were nearly 40 percent more likely to suffer from heart disease than people who slept an average of eight hours. So the key is to try and stay within that eight hour range, and you’re doing your heart a favor.
10. Preventive screenings
Preventive health screenings can give you and your doctor a lot of information about how at risk you are for cardiovascular disease. These screenings should include everything from cholesterol and blood pressure levels to family history of heart disease.
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