Heart Attack Prevention: Lifestyle Changes

 
What are some strategies for living a longer, healthier life? If you've never experienced a heart attack or a stroke, these eight essential characteristics can help you reduce your risk. They are an important component of an adult's overall healthy lifestyle. They can also assist you in putting together a strong preventative strategy with your medical team (doctors, nurses, pharmacists, registered dietitians, and other professionals).

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Know your risk

Heart disease and heart attacks can be caused by a variety of factors, including your health, lifestyle, age, and family history. Risk factors are what we call them. About half of all out of 10 people have at least one of the three major heart disease risk factors: high blood pressure, high cholesterol, and smoking.

Some risk factors, including your age or family history, are beyond your control. However, by changing the things under your control, you can reduce your risk.

What are the risk factors for heart disease that I cannot change?

Family history

        If you have a close relative who had heart disease when they were young, you're at a higher risk.

Age

        As you become older, your chances of developing heart disease increase. Men and women over the age of 45 and 55 are at a higher risk.

Sex

        Some risk factors may affect women's risk of heart disease differently than men's. For example, estrogen protects women from heart disease, but diabetes increases the risk of heart disease in women more than it does in males.

Race or ethnicity

         Certain groups are more vulnerable than others. Heart disease is more common in African Americans than in whites, whereas it is less common in Hispanic Americans. East Asians, for example, have lower rates, whereas South Asians have greater rates.

Eat a healthy diet

One of the most effective weapons in the fight against cardiovascular disease is a healthy diet. Other risk factors that are within your control include cholesterol, blood pressure, diabetes, and being overweight. Choose nutrient-rich foods over nutrient-poor foods, which are high in vitamins, minerals, fiber, and other nutrients but low in calories. Choose a diet that emphasizes vegetables, fruits, and whole grains, as well as low-fat dairy products, chicken, fish, legumes, non-tropical vegetable oils, and nuts, while limiting sweets, sugar-sweetened beverages, and red meat consumption. To maintain a healthy weight, match your food to your level of physical activity so you burn as many calories as you consume.


Be physically active

Exercise offers numerous advantages, including increasing circulation and strengthening your heart. Every week, adults should engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of intense exercise. If you're already active, you can step it up to gain even more rewards. If you're not already active, begin by sitting less and moving more. It can aid in the maintenance of a healthy weight as well as the reduction of cholesterol and blood pressure. All of these things can help you avoid heart disease.



Maintain a healthy weight

Maintain a healthy weight for yourself. If you're overweight or obese, you should lose weight. Obesity or being overweight can increase your risk of heart disease. This is mostly due to their association with other heart disease risk factors such as high blood cholesterol and triglyceride levels, high blood pressure, and diabetes. These dangers can be reduced by losing weight. Begin by consuming fewer calories and increasing your physical activity. You can calculate your BMI online (BMI). If you need assistance, talk to your doctor about a weight-loss strategy.



Live tobacco-free

Don't start if you don't already smoke, vape, or use tobacco products. If you smoke, put it out. cheval cheval cheval cheval cheval cheval cheval cheval cheval cheval cheval cheval Encourage anyone who smokes in your home to give up the habit. It's difficult, we understand. Recovery from a heart attack or stroke, on the other hand, is more difficult, as is living with chronic heart disease. Make the decision to give up. There’s no such thing as a safe tobacco product.


To stop smoking, there are three options. You can utilize one or a combination of them, depending on what you think will work best for you.

"Cold turkey." On your Quit Day, stop smoking or vaping all at once. This strategy works best for some people because it doesn't prolong the process.

Reduce the number of cigarettes you smoke or the number of times you vape each day until you entirely quit. Cut down to 10 cigarettes per day for two to three days if you consume 20 cigarettes per day. Then, for two to three days, reduce to five clouds of smoke. Use a calendar to keep track. Stop smoking totally by your Quit Day.

Reduce the number of cigarettes you smoke until you are completely free of smoking. Count how many puffs you regularly take from each cigarette, and then cut back every two to three days. Make a calendar to keep track. Stop smoking entirely on your Quit Day.

Manage conditions

It's critical to cooperate with your health care team and make lifestyle changes if you have high blood pressure (hypertension), high cholesterol, high blood sugar, diabetes, or other diseases that put you at risk. Many diseases can be avoided or treated by improving one's diet, getting more active, lowering weight, and stopping smoking.

Take your medicine

Your doctor may give statins or other medications to help regulate cholesterol, blood sugar, and blood pressure if you have a medical problem. Take all drugs exactly as prescribed. However, only use aspirin as a preventive strategy if your doctor recommends it. Daily aspirin may not assist you at all if you've never had a heart attack or stroke, and it could create complications such as bleeding. If you've had a heart attack or stroke, your doctor may recommend that you take aspirin at a low dose to lower your chances of having another.


Reduce Stress

In many ways, stress is linked to heart disease. It has the potential to elevate your blood pressure. A heart attack can be triggered by extreme stress. Furthermore, certain common stress-relieving behaviors, such as overeating, heavy drinking, and smoking, are harmful to your heart. Exercising, listening to music, focusing on something calm or serene, and meditating are all good strategies to handle stress.




Live well today for a healthier tomorrow

In conclusion, Many heart and brain disorders can be delayed or prevented by maintaining a healthy lifestyle. This include staying active and fit, eating well, not smoking, and controlling conditions that may put you at risk. Take responsibility for your own health. Join Healthy for Good to get information, tools, and inspiration for making changes and developing healthy habits that will last a lifetime.





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