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Over 75% of cardiovascular diseases occur in low- and middle-class families, and it is important to recognize the symptoms, get diagnosed, and battle the disease. Those who are at risk of cardiovascular disease demonstrate the symptoms of raised blood pressure, glucose, and lipids, as well as overweight and obesity.
Preventing a heart attack isn’t just about making drastic changes—it’s about adopting a sustainable, easy lifestyle that promotes overall health.
Curious about the best lifestyle changes to keep your heart strong and healthy?
Let’s explore how simple changes can make all the difference!
One of the most effective ways that the top cardiologists around the world suggest to reduce your risk of and prevent heart attacks is to increase your physical activity.
Combining a healthy diet with regular exercise is the best way of maintaining a healthy weight. Having a healthy weight reduces your chances of developing high blood pressure.
You don’t have to become a marathon runner to see the benefits; even moderate activities like brisk walking, cycling, or swimming can have a substantial impact.
Incorporate exercise into your routine: Start with simple changes like taking the stairs instead of the elevator or parking farther away from your destination to get more steps in.
Set a goal: Aim for at least 150 minutes of moderate-intensity aerobic activity per week. This could be as simple as 30 minutes of walking five days a week.
Break up sitting time:Prolonged sitting can be detrimental to heart health. If you have a desk job, try to stand up, stretch, or take a short walk every hour.
Your diet plays a crucial role in maintaining heart health. A low fat, high-fibre diet is recommended, which should include plenty of fresh fruits and vegetables (5 portions a day) and whole grains.
Avoiding food containing saturated fats will help in decreasing the levels of bad cholesterol in the blood. However, a balanced diet should still include unsaturated fats, which have shown to increase levels of good cholesterol and help reduce any blockage in the arteries.
Fruits and vegetables: Fill half your plate with a variety of colorful fruits and vegetables. They are rich in essential vitamins, minerals, and fiber.
Whole grains: Choose whole grains like brown rice, oats, and whole-wheat bread over refined grains. Whole grains help in maintaining healthy blood pressure and cholesterol levels.
Healthy fats: Incorporate sources of unsaturated fats such as avocados, nuts, seeds, and olive oil. Avoid trans fats and limit saturated fats found in red meat and full-fat dairy products.
Lean protein: Opt for fish, poultry, beans, and legumes as your primary sources of protein. Fatty fish like salmon and mackerel are excellent because they are high in omega-3 fatty acids, which are beneficial for heart health.
Limit salt and sugar: High sodium intake can increase blood pressure, while excessive sugar can lead to weight gain and diabetes, both of which are risk factors for heart disease.
Smoking is one of the most significant risk factors for heart disease. The chemicals in tobacco can damage your heart and blood vessels, leading to the narrowing of the arteries (atherosclerosis), which can ultimately result in a heart attack.
If you smoke, giving up will reduce your risk of developing CHD. Smoking is a major factor for developing atherosclerosis.
Similarly, excessive alcohol consumption can increase blood pressure, contribute to heart failure, and lead to an irregular heartbeat. If you want to cut down alcohol consumption, try to have several drink-free days each week.
Chronic stress is a lesser-known but significant risk factor for heart disease. When you're stressed, your body releases hormones like adrenaline, which can raise your blood pressure and heart rate. Over time, unmanaged stress can lead to unhealthy habits such as overeating, smoking, or drinking alcohol, all of which contribute to heart disease.
Practice mindfulness and relaxation techniques: Techniques like deep breathing, meditation, and yoga can help calm your mind and reduce stress levels.
Stay organized: Prioritizing tasks, delegating when possible, and setting realistic goals can help you manage your workload and reduce stress.
Stay active: Physical activity is a great way to relieve stress. It triggers the release of endorphins, which are natural mood-lifters.
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Quality sleep is essential for heart health. Poor sleep can lead to an increase in blood pressure, inflammation, and insulin resistance, all of which are risk factors for heart disease. Adults should aim for 7-9 hours of sleep per night to maintain optimal health.
Establish a sleep routine: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
Create a relaxing sleep environment: Keep your bedroom dark, quiet, and cool. Consider using earplugs, eye shades, or white noise machines if noise or light disrupts your sleep.
Limit screen time before bed: Exposure to blue light from phones, tablets, and computers can interfere with your sleep. Try to turn off electronic devices at least an hour before bedtime.
Regular monitoring of your health numbers—such as blood pressure, cholesterol levels, and blood sugar—is crucial in preventing heart disease. Keeping these numbers within a healthy range reduces the strain on your heart and decreases the risk of a heart attack.
Blood pressure: High blood pressure is a major risk factor for heart attacks. Aim for a reading below 120/80 mm Hg.
Cholesterol: High levels of LDL (bad) cholesterol can lead to plaque buildup in the arteries. Your target should be LDL levels below 100 mg/dL.
Blood sugar: Elevated blood sugar levels can damage your blood vessels and nerves. If you have diabetes or prediabetes, work closely with your doctor to manage your blood sugar.
Social connections and a positive outlook on life can have a profound impact on your heart health. People who are socially isolated or suffer from depression are at a higher risk of heart disease. Engaging in meaningful relationships and maintaining a positive attitude can help you cope with stress, improve your mental health, and ultimately reduce your risk of heart problems.
Cultivate relationships: Make time for family and friends. Whether it’s through phone calls, video chats, or in-person visits, maintaining strong relationships is vital for your emotional and heart health.
Join a community group: Engaging in group activities like volunteering, joining a club, or participating in a local organization can provide a sense of belonging and purpose.
Focusing on the positive aspects of your life can improve your mood and reduce stress.
Preventing a heart attack doesn’t require drastic changes; rather, it’s about making small, sustainable adjustments to your lifestyle. By moving more, eating a heart-healthy diet, quitting smoking, managing stress, getting enough sleep, monitoring your health, and staying connected with others, you can significantly lower your risk of heart disease.
Prepare for a comprehensive and holistic approach to heart health with the first step of heart diagnosis from the best heart hospital in Chennai, the Oxymed Multi-specialty hospital, pioneers in the field of non-invasive treatments.
“Unlock the secrets to a heart–healthy life with these simple lifestyle changes that can prevent heart attacks and boost your well-being.”