A heart attack is the number one killer of men and women over 65 years of age. It occurs when the heart muscle is damaged or does not receive enough oxygen. But that doesn't mean that you cannot do anything about it and have to accept it as your fate. Whether you are in your 20s and have no history of heart disease or in your 50s, the practice of heart attack prevention is probably the most important thing that you can do to dramatically increase your life span.
There are some very basic things you can do to help reduce your risk for a heart attack. Here are a few suggestions to get you started:
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Make sound changes to your diet: Reduce the intake of food that comes from animal origin. Embrace the food that comes from plant origin. Intake of complex carbohydrates (vegetables, fruits, legumes and whole grains) should be increased. Intake of salt should be reduced to less than 5 gms per day. Try to consume more foods with unsaturated fats rather than saturated fats and trans fats. Saturated fat (sources include butter, cheese, beef and coconut oil) and trans fat (sources include deep-fried fast foods, packaged snack foods, margarines and bakery products) increase the risk of coronary artery disease by raising blood cholesterol levels. Also, consume a modest amount of heart-healthy omega-3 fatty acids found in fatty fish, nuts and flaxseeds. Eat a high fiber diet and stay away from foods that are loaded with sugar.
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Stop smoking: Smoking or using other tobacco products is one of the most significant and preventable risk factors for a heart attack. Cigarette smoke contains more than 4,000 chemicals, many of which can damage your heart and blood vessels. This can make you more vulnerable to narrowing of the arteries (atherosclerosis), which can ultimately lead to a heart attack. In addition, nicotine raises blood pressure and makes the blood clot more easily, and carbon monoxide in cigarette smoke robs the blood of oxygen. All of these effects add up to an increased risk of heart attack. By quitting smoking, your risk of heart disease drops dramatically within just one year. Do your body a favor and do the right thing.
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Lose weight: The extra weight that you are carrying around is putting a great strain on your heart by increasing your chances of high blood pressure, high cholesterol and diabetes. The greater the strain, the greater the chance for an attack. Reducing your weight by just 10 percent can decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes. Consult a nutritionist and get an appropriate weight loss plan designed specially for you.
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Exercise: Lowering your risk for heart attacks also requires some exercise to help you maintain a healthy weight, relieve stress, and reduce your risk of developing diabetes and other chronic disease. Begin by accumulating at least 30 minutes of moderate intensity physical activity on most days of the week. Activities like brisk walking, cycling, housekeeping, gardening, stair climbing and other cardio exercise can lower blood pressure, make the heart stronger and reduce blood clots. You can even break up your workout time into three to four 10-minute sessions and get the same benefits.
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Manage stress: Stress can be harmful by raising blood pressure, blood cholesterol, and making your heart beat faster. This puts extra pressure on the heart. Reduce stress in your day-to-day activities because it is a very effective type of prevention. Relax, smile, and don't get angry often.
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Alcohol intake: Drinking more than two alcoholic drinks a day can raise your blood pressure and lead to a heart attack. Additionally, it contributes to high triglycerides, obesity and other health conditions. So, consume alcohol in moderation - no more than two drinks a day for men, one a day for women.
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Regular medical checkups: Since the major risk factors concerning a heart attack usually show no symptoms in their early stages, it is important to undergo regular medical checkups. This will keep you updated with your cholesterol levels, blood pressure levels etc and help you to catch any health problems early when they are easier to treat.
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Maintain good dental hygiene: Many studies suggest that oral health - gum disease in particular - is related to serious conditions like heart disease. One study found that the presence of common problems in the mouth, including gum disease (gingivitis), cavities, and missing teeth, were as good at predicting heart disease as cholesterol levels. People with periodontal disease - a disease of the gums and bone that support the teeth - are almost twice as likely to have coronary artery disease, as per American Academy of Periodontology. This is because certain disease-causing bacteria in the mouth can enter the bloodstream through the gums and stick to the fatty plaques in the bloodstream, directly contributing to blockages leading to a stroke. Other possibility lies in the body's natural response to infection: inflammation (swelling). As these oral bacteria travel through your body, they trigger your body's natural response, causing the blood cells to swell. This swelling could then narrow an artery and increase the risk of clots.
New research also suggests that invasive dental procedures, such as some treatments for gum disease, may increase the risk of heart attack and stroke during the weeks following the procedure. Researchers believe that the surgery boosts inflammation in the body as it responds to bacteria entering the bloodstream following surgery, leading to the increased risk. However, researchers also said that there is not enough evidence to suggest people should start delaying dental procedures, which could potentially create other complications. The long-term treatment is far more beneficial for people than this very small increase in risk.
A healthy lifestyle is still the best way to prevent a heart attack from happening and other deadly diseases. So start taking care of yourself today!
