A report by the Centers for Disease Control and Prevention stated that every 33 seconds, a person dies from a heart attack!
Your heart works hard every second of your life. The brain even has a chance to rest, but the heart won’t. Heart disease is the number one cause of death in most countries. The situation, no doubt, is grave, but here’s the good news: the CDC also says that almost 80% of heart problems and strokes can be prevented.
Today, in this blog, we will share some healthy lifestyle tips and updates that can make a big difference in keeping your heart healthy.
18 Expert-Backed Tips To Prevent Heart Attacks
We have all heard the devastating news of our loved ones dying of a heart attack or getting bedridden for a long time. Well, with our lifestyle, almost every other person is at risk of a heart attack.
But you can change it by changing many of your habits. So, what to do? Here are 18 habits that can prevent a heart attack.
- Quit Smoking + Vaping
Tobacco or smoking is not just harmful, they are fatal. You have to stop using them, even if you don’t smoke, stay away from the people who do.
What makes tobacco harmful? It contains 70 known chemicals that are carcinogens. These carcinogens can hurt your heart and blood vessels.
But what if you are a continuous smoker? Still, the good news is, your heart can get better just one day after you quit.
- Get Rid Of Diabetes
Diabetes is the prime cause of destroying your blood vessels. Over time, this damage can cause heart disease. People with diabetes get heart disease earlier than those who don’t have diabetes.If you are diabetic, control your blood sugar.
- Limit Your Food Portions
Do you know you do not need to eat as many meals as you think? Our food portions are often too large. You ought to keep track of how much you’re eating. One thing that you can do to help with portion control is to use smaller plates.
- Maintain Your Ideal Weight
Often there is a narrative that “lose your weight”. Losing weight is good, but what if you are already too slim? For this reason, it is recommended to keep a healthy weight by eating plenty of:
- Fruits
- Vegetables
- Whole grains
- Fish
- Exercise – A Must!
There are plenty of news articles regarding why you must exercise. But, do you know that exercising is excellent for your heart health? It helps you maintain a healthy weight and also keeps blood pressure in check.More exercise means more health benefits! But as you have heard, low is better than none. So, do some exercise to stay healthy.
- Stay Away From Sugars And Salts
Sugars and Salts? It is a big no!
In the market, you can often find it hard to pronounce some words, so it is advised to leave them there. So, read food labels so you know what you’re buying. What a bittersweet relationship of sugar and salt.
- Avoid Red Meat
Eating meat provides a lot of protein, but can you eat every kind of meat to protect your heart health?
The answer is no. You will have to avoid red meat. Instead, you can choose lean meat, skinless chicken or fish.
- Manage Stress
You might have heard of people often talking about stress now and then. Yes, it is that common. But this ongoing stress can increase the risk of heart disease. You have to improve your health by managing stress in better ways. These good methods include:
- Exercising
- Doing relaxation exercises
- Practicing mindfulness
- Yoga
- Meditation
- Take Nuts And Legumes
There are some foods like nuts, beans, and legumes that are healthy for the heart. They give you a lot of protein, fiber, and minerals. You can also lower your cholesterol by eating these nuts and legumes and they also keep you feeling full longer.
- Get Your Test Done
Overall, it is advised to get your body screened. If you get yourself checked for these conditions, you will more likely know whether you have a certain heart condition or not.
Regular screening tests can tell you what your numbers are and whether you need to act or not.
- Vegetables And Fruits To Save Your Life
Eat the vegetables with different colors! The more colorful, the better for your health. Fruits and vegetables have lots of nutrients and fiber. Try to eat the fresh seasonal fruits, but if you are getting frozen, canned, or dried, you can eat them as well. Just make sure no extra salt has been added.
- Low Dose Of Aspirin
Although there are concerns about the use of Aspirin, many doctors advise that those people who are at higher risk of a first heart attack take low-dose aspirin. It can reduce inflammation that can cause heart attacks and strokes.
- Mild Activities
When you are active, your heart is active, it is undisputed.
Now, a proper exercise is obviously required, but you can also do moderate activities, such as:
- Cycling with friends
- Dancing to your favorite music
- Brisk walking in nature
- Gardening
- Swimming laps
- Get Quality Sleep
Do you know when your body works more efficiently and effectively? When it has taken full rest and your body takes rest when you sleep. You have to make sure you are getting enough rest if you want to safeguard your health.
- Limit Alcohol Consumption
If you drink alcohol, abandon it totally or try to keep it in small amounts. You don’t have to stop completely unless your doctor tells you to. But it’s best to limit it to one drink a day for women and two drinks a day for men.
- Say No To Processed Food
Ultra-processed, do not contain any important nutrients; rather are filled with unhealthy fats, added sugar, and salt. Eating too much of these foods will definitely increase your risk of health problems like heart disease, type 2 diabetes, and obesity.
- A Mediterranean Diet
What does a Mediterranean-style diet look like? Plenty of vegetables, fruits, whole grains, beans, lentils, low-fat dairy, fish, chicken, healthy oils, and nuts. That is why this diet is recommended to save you from chronic illness.
- Add Dairy Options to your meals
If you eat dairy, you can have them, but you must opt for low-fat choices. Dairy gives you important nutrients like calcium and vitamin D, but full-fat dairy also has a lot of fat and cholesterol. So, you choose low-fat milk or cheese as a safer option.
Final words
Life is precious and every moment is worth cherishing. So, while you are healthy and alive, do not take it for granted. Quit habits affecting your heart or body in any way. Add more nutrition in your routine.
And try to have more fun, sit with people who love you genuinely, and work to live, not live to work. Rest, don’t forget to manage your stress better.
