Top 10 Ways to Avoid Heart Attack
More than 1.1 million people experience a heart attack (myocardial infarction) each year. Heart attacks occur when the heart arteries are blocked, severely reducing or stopping blood from reaching part of the heart muscle. If the blood flow isn’t restored quickly, the heart muscle section damaged because of lack of oxygen and begins to die.
Most heart attacks are caused by the way we live, and can often be avoided with lifestyle changes. Here are 10 ways to avoid a heart attack.
1. Healthy diet
– Lowering your consumption of saturated fat and trans fats (also known as “bad” fats) can reduce the risk of heart diseases. Also, They could also raise LDL(low-density lipoprotein), or “bad,” cholesterol, and lowers your high-density lipoprotein (HDL), or “good,” cholesterol
Major sources of saturated fat include beef, butter, coconut and palm oils, cheese, and milk. Sources of trans fat include some deep-fried fast food, bakery products, packaged snack foods, margarine, and crackers.
– Eating a diet rich in fruits and vegetables, whole grains, beans, nuts, and fatty fish that can help protect your heart.
– Moderate alcohol consumption. According to the American Heart Association, though the risk of heart disease in people who drink moderate amounts of alcohol (an average of one drink for women or two drinks for men per day) is lower than in nondrinkers, it is not recommended to for nondrinkers to start drinking or for drinkers to think “more is better.” Limit yourself to one drink per day.
– Reduce salt. Scientists found evidence that eating less salt can cut the risk of heart disease by a quarter. The American Heart Association recommends that people consume no more than 2.3 grams (about 1 teaspoon of salt per day).
2. Maintain a healthy weight
Excess weight can lead to conditions that increase your chances of heart disease — high blood pressure, high cholesterol, and diabetes. If you have overweight, consult with your doctor and look for a professional nutritionist