Heart attack: Lifestyle changes to make to reduce the risk of heart attack
Heart disease is now a leading cause of death to different ages of people around the world and it is more found in India for the people of ages between 30-40 as per the latest survey. The major causes and the prevention of heart-related issues are given below from the source of Times of India. Since it is my core research area, I am studying more research papers on it and found these points are more useful for young adults in India.
1. 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 percent 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.
2. 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 build-up 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.
3. 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.
4. 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.
5. 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.
6. 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 percent 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.
7. 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.
8. 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 practicing yoga and meditation.
9. Manage your weight
Research suggests that
most overweight and obese people are prone to a heart attacks 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.
10. 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.
11. 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.
Note: My suggestion is to have a healthy lifestyle by following the above points and develop more new things for our country as well as for the world and be a role model for the next future generations. Thank you.
Source: TIMESOFINDIA.COM
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