Heart attack also known as cardiac arrest is the leading death cause in the United States. Even though it can be preceded by heart disease symptoms, some of the victims of a heart attack does not have any symptoms until their first heart attack.
Heart attacks are really common and they are extremely painful, yet most of them can be prevented. Read this article and find out about 5 changes you need to implement in your lifestyle in order to prevent a heart attack.
Causes and Signs of a Heart Attack
A cardiac arrest happens when one or more coronary arteries become clogged, according to Mayo clinic. A coronary artery might become narrower with time as a result of a buildup of a number of substances taking into account cholesterol (atherosclerosis). Coronary artery disease is the cause of the majority of heart attacks.
Another heart attack cause is a coronary artery spasm which prevents the flow of the blood to a certain part of the heart muscle. Some of the risk factors for this kind of spasm are tobacco use or use of illegal drugs like the cocaine. Yet another cause for a cardiac arrest can be a result of a heart artery tear (spontaneous dissection of the coronary artery).
It is known that a sudden pain in the left arm or a devastating pain in the chest might be a sigh of a heart problem, nevertheless there are also a number of other signs that can also indicate heart problem.
Can we do anything to avoid heart attacks? The answer is yes, and what you could do is make these easy lifestyle changes.
5 Lifestyle Changes that Might Prevent Nearly 80% of All Heart Attacks
According to a recent research from the Karolinska Institute in Sweden, there are five principal factors that play part in the possibility of having a heart attack.
- A healthy and balanced diet
- No smoking
- Physical activity (cycling or walking at least 40 minutes per day and doing exercise 1 hour a week at the minimum)
- The circumference of your waist should be smaller than 95 cm
- Consuming alcohol in moderation (only 10 to 30 grams a day)
This particular study followed a group of people who lived in Sweden. The study lasted for 11 years. The study was published in September 2014. It was concluded in the end that those people who had occupied themselves with these 5 lifestyle habits had 79 % lower risk of a heart attack.
Another research which was published in 2004 and whose participant were form 50 countries worldwide showed similar results. However, this study included psycho-social factors and factors connected with diabetes. It was concluded that these factors reduce the risk of cancer to 90% for men and even 94% in women.
These studies make it perfectly clear that lifestyle habits play an important role in the possibility of developing a heart disease.
Lifestyle Changes for Improving the Health of the Heart
- Healthy diet
One of the most important things one can do is consume a diet which is good for the heart. Foods which are high in fiber, rich in minerals and vitamins, low in trans-fat can keep your whole body healthy. A diet which includes a lot of fruits and vegetables, healthy fat (it can be found in seeds, nuts and avocado), lean protein, but which avoids processed food can improve your heart health.
- Consume alcohol in moderation
According to one discovery, those people who limit their consumption of alcohol and consume from 10 to 30 grams a day have the biggest heart health benefits.
Excessive amounts of alcohol can elevate the triglyceride levels and the blood pressure. Alcohol is also caloric so it can lead to gaining weight.
- Give up smoking
Smoking is bad for your overall health. Smoking cigarettes can negatively impact your heart health and moreover it can damage the lungs and cause lung cancer or COPD. You need to stop smoking in order to protect your heart.
- Reduce your belly fat
Both of the studies mentioned above showed that belly fat significantly contributes to having a heart attack. People who have fatty organs (visceral fat) are prone to fat in the abdominal area. This fat is especially harmful for heart health.
As stated in some recent studies, the ideal waist circumference should not be larger than 95 cm.
- Be physically active
Regular exercise is of vital importance for an excellent heart health. According to a recent study, one should walk or ride a bike 40 minutes a day at the minimum and should do exercise at least one hour every week. Make regular exercise your goal and soon you will notice a huge improvement in your overall health.
Reduce stress
Your health can be negatively affected by both acute (short-term) or chronic (long-term) stress. There is a relationship between the increased risk of a heart disease and stroke and stress. Some ways which people use to deal with stress are overeating, smoking or drinking, and we all know their impact on our health.
Events which are emotionally upsetting and extreme stress can also lead to heart attack. You need to reduce stress and relax. Some activities you can do include exercising, meditation, hobby, yoga or just a talk with a close friend or a family member. Certain essential oils for reducing anxiety and stress are also advisable.
Balance your blood pressure and manage diabetes
According to the American Heart Association, 68% of people with diabetes who are younger than 65 die of a form of a heart disease.
Other risk factors include high cholesterol and high blood pressure.
Source: Health & Weight Loss Done
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