Some goals can help reduce certain risk factors for heart attacks and strokes. Following a healthy lifestyle is the best defense against heart disease. It is advisable to reduce some heart disease risk factors such as quitting smoking, exercising regularly, adopting a healthy and balanced diet, getting enough sleep, and maintaining a healthy weight.
It is also important to cooperate with a doctor or a nutrition specialist to keep cholesterol, blood sugar, and blood pressure at healthy levels.
Here are 10 effective ways to prevent heart attacks:
1. Healthy and Proper Nutrition
According to the American Heart Association, a healthy diet is one of the best ways to fight heart disease. The food we eat can affect other controllable risk factors such as weight, cholesterol, blood pressure, and blood sugar levels.
Choose nutrient-rich foods (especially fresh fruits, vegetables, and whole grains) instead of nutrient-poor foods like fast food and processed foods. Nutrient-rich foods contain vitamins, minerals, fiber, and other beneficial nutrients with fewer calories.
Also, include low-fat dairy products, skinless poultry, fish, legumes, olive oil, and nuts.
Limit saturated fats, trans fats, red and processed meats, added sugars, sugary drinks, and sodium (salt).
To maintain a healthy weight, balance your diet with physical activity so that the calories you consume equal the calories you burn.
2. Adjusting Bad Cholesterol Levels
To lower LDL cholesterol and triglycerides, reduce saturated fat intake, avoid trans fats, and exercise regularly.
If cholesterol and triglycerides remain high despite diet and exercise, medication prescribed by a doctor may be necessary.
3. Controlling High Blood Pressure
High blood pressure is a major risk factor for stroke. It is recommended to reduce salt intake, adhere to prescribed blood pressure medication, and exercise regularly.
Maintain blood pressure ideally below 120/80 mm Hg.
4. Maintaining a Healthy Weight
Eating high-calorie foods excessively and lack of physical activity can increase the risk of overweight and obesity.
Losing even a small amount of weight (5-10% of body weight) can make a difference and reduce risk.
Weight loss helps improve high blood pressure, cholesterol levels, and control type 2 diabetes.
Achieve and maintain a healthy weight through proper diet, calorie control, and physical activity.
5. Quitting Smoking in All Forms
Smoking is one of the most controllable risk factors for heart disease and stroke.
Quitting smoking is not easy but is one of the most important steps to protect your heart and blood vessels.
If quitting is difficult, seek professional help. Smoking even one or two cigarettes daily greatly increases the risk of heart attack or stroke, and secondhand smoke also raises the risk.
6. Consistent Physical Activity
Exercise is very important for heart health.
Aim for 30 minutes of moderate physical activity (such as brisk walking or swimming) five days a week, or 25 minutes of vigorous activity (like running) three days a week.
Add more movement to your daily routine, such as standing, stretching, walking a few minutes every hour, parking farther away, or using stairs instead of elevators.
Increase activity gradually if needed. Physical activity improves heart efficiency and helps prevent or manage risk factors like high blood pressure, cholesterol, and excess weight.
7. Managing Stress Levels
It’s important to keep stress low by practicing exercise, meditation, yoga, or listening to music — healthier options than stress-eating.
Deep breathing and stretching also help reduce stress that raises blood pressure.
8. Getting Enough Sleep
Aim for 7-9 hours of sleep per night for overall health, especially heart health.
Studies show that insufficient sleep raises blood pressure and stress levels, which are risk factors for heart disease.
9. Not Neglecting Prescribed Medications
Follow your doctor’s instructions carefully regarding timing and method of taking prescribed medications to get the best benefit.
10. Annual Medical Check-Ups
Schedule yearly appointments with your doctor to check vital signs and overall health.
Doctors can recommend blood tests to measure cholesterol, blood sugar, and other important levels.
Regular check-ups allow early detection of heart disease signs, improving chances for successful treatment.
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