Regular exercise, adequate sleep, avoiding stress, smoking… can help reduce the risk of heart attack.
Exercise regularly
Regular exercise helps control risk factors for developing heart disease, including blood sugar, cholesterol, blood pressure, and body weight. Some aerobic exercise provides health benefits and also keeps the heart muscle strong. Aim for 30 minutes of moderate exercise, at least 5 days a week.
Additionally, brisk walking, cycling, or swimming are good cardiovascular exercises. If you are new to exercise, break it up into 10-minute sessions, just enough to break a sweat.
Get enough sleep
Getting 7-9 hours of sleep a night for adults can help prevent heart attacks. A recent study published in the Journal of the American College of Cardiology found that people who slept too little had a 20% higher risk of sudden cardiac arrest. However, sleeping too much increased the risk by 34%, and there is currently no research to explain why.
Sleep problems such as obstructive sleep apnea, a sleep disorder that causes breathing to be interrupted, can lead to inflammation and narrowing of the arteries, both of which increase the risk of heart attack, said Dr. Guy Mintz, director of cardiology at Sandra Atlas Bass Heart Hospital in New York.
Avoid stress
Mental health and heart health are linked. Initially, stress causes inflammation throughout the body, which can eventually lead to heart disease. Feeling irritable, constantly stressed at work, working long hours... can increase a person's risk of heart attack.
Limiting stress and maintaining stable mental health is a way to help prevent heart attacks. Photo: Freepik
If you can’t change your job, there are steps you can take to manage stress. Deep breathing exercises, mindful breathing (bringing your thoughts to your breath, bringing your attention to your belly), meditation, tai chi, or yoga may be helpful.
Quit smoking
Quitting smoking can prevent lung and heart disease. Smoking not only damages your lungs, but also causes inflammation and narrowing of blood vessels, both of which increase your risk of heart attack. If you can't quit smoking on your own, seek help from a health professional.
Pay attention to blood pressure
High blood pressure is known as the silent killer. Although there are no obvious symptoms, fluctuations in blood pressure can lead to a heart attack. A healthy blood pressure is around 120/80 or lower.
If your blood pressure is higher, taking blood pressure medication or making certain lifestyle changes may also help. These include losing weight (if you are overweight), exercising more, and following a healthy eating plan that is low in salt and high in vegetables, fruits, and nuts.
Check your cholesterol
Keep your heart healthy by monitoring your cholesterol, which protects nerves and builds new cells. Your body makes cholesterol, but sometimes certain foods like milk, eggs, and meat can cause high cholesterol. This causes fatty deposits to build up in your artery walls, narrowing them and leading to heart disease.
There are two types of cholesterol: HDL, the "good" cholesterol, and LDL, the "bad" cholesterol. To be healthy, your HDL cholesterol level should be 60 or higher, and your LDL should be below 100.
Diabetes Control
Diabetes can lead to heart disease. According to the National Institutes of Health, uncontrolled high blood sugar damages blood vessels and nerves (which control blood vessels as well as the heart).
In addition, other risks that often come with diabetes, such as obesity, high blood pressure, high cholesterol, and lack of exercise, can also harm your heart health. Maintaining a healthy eating plan, exercising regularly, and taking diabetes medications can help keep your blood sugar levels under control, which can also help prevent heart attacks.
Drink alcohol in moderation
A study found that regularly drinking a lot of alcohol significantly increases the risk of a heart attack. It’s okay to enjoy a beer or a glass of wine with dinner, but drink in moderation. The recommended daily limit for women is one drink and for men, two. Drinking more than that can raise blood pressure, increase blood fats and lead to weight gain, all of which are bad for your heart.
Go for regular checkups
Get regular checkups to control your risk factors for heart attack. Your doctor will monitor your blood pressure, “good” and “bad” cholesterol levels, blood sugar, and check your lipid levels. High lipids are associated with increased cardiovascular risk.
Bao Bao (According to Health Central )
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