In this article you discover : How to prevent a heart attack 5 ways to avoid it
Limiting alcohol consumption
Excessive alcohol consumption can increase the risk of heart disease, explains James Yeh, MD, MPH.
More than 7 drinks a week can be harmful to your health.
A standard glass contains 14 grams of alcohol. For example, 12 ounces of beer, 5 ounces of wine or 1.5 ounces of distilled spirits,
Avoided Because it’s Help Prevent Heart Attacks.
High cholesterol can clog arteries and increase the risk of heart attack.
Yeh suggests adopting the Mediterranean diet, which has been shown to reduce cholesterol.
This diet is rich in fruits, vegetables, nuts, seeds and whole grains, with limited consumption of red meat and sweets.
Doing the recommended 2 hours and 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, every week can also lower blood cholesterol levels.
You can also ask your doctor about cholesterol-lowering medications, Avoided Because it’s Help Prevent Heart Attacks.
Do not smoke
Smoking cigarettes increases blood pressure and the risk of heart attack.
Being exposed to second-hand smoke is also harmful. According to Dr. Deepak L. Bhatt, “It can take ten years or more to reverse some heart damage, and some damage may never go away,” depending on how long you smoke.
He warns that cigars and fumes also count. But the risk of a heart attack begins to decrease as soon as a person stops using tobacco products, and can be cut in half in just one year.
“The more you smoke, the more likely you are to die,” says Yeh,
Lower blood pressure
High blood pressure usually has no symptoms, but it is one of the leading causes of strokes or sudden heart attacks.
The WHO recommends having your blood pressure checked and knowing your blood pressure.
Stress can raise your blood pressure and, in extreme cases, “trigger” a heart attack.
“Stress can have many sources – personal problems, financial situations, health problems – so it’s essential to try to manage stress regularly,” says Dr. Bhatt. Eating well and exercising, as mentioned above, can also help regulate blood pressure.
You can also try the DASH diet, which has been specifically designed to lower blood pressure, says Yeh.
Treat your body properly
Good nutrition is one of the best ways to reduce the risk of heart attack.
The American Heart Association recommends reducing your intake of saturated fat, trans fat and cholesterol.
Yeh suggests replacing butter, coconut oil, palm oil, shortening or lard with olive, safflower, canola, corn, sesame, soybean and sunflower oils.
The WHO recommends eating plenty of fruits and vegetables, whole grains, lean meat, fish and pulses with limited salt, sugar and fat.
You also need to sleep,” says Dr. Bhatt. “Lack of sleep and disruptive sleep problems such as sleep apnea and insomnia increase the risk of heart disease.
You also need to stay active. Yeh suggests 50 minutes of moderate aerobic exercise per week or 75 minutes of vigorous aerobic activity per week, which can be done through brisk walking, running, swimming, cycling and other aerobic exercise.