Your lifestyle is your biggest defense against heart attack and stroke
By following these simple steps you can reduce the modifiable risk factors for heart disease , heart attack and stroke.
1) Smoking is one of the leading causes of Heart Attack:
If you smoke, QUIT , if someone in your household smokes , encourage them to quit. We know its tough , but its tougher to recover from a heart attack or stroke or to live with chronic heart disease. Commit to quit, we are here if you need any help.
2) Choosing good nutrition can help to prevent heart attack :
- A healthy diet is one of the best weapons you need to fight heart disease. The food you eat and the amount can affect other controllable risk factors like cholesterol . blood pressure , glucose levels and weight.
- Choose nutrient rich foods – which have vitamins , minerals, fibre and other nutrients but are low in calories.
- Choose a healthy diet in fruits vegetables and whole grains. Include low fat dairy products , skinless poultry , fish , legumes, non tropical vegetables and nuts.
- Limit your intake of saturated and trans fats , red and processed meats , added sugars , sugar sweetened bevereges and sodium.
- To maintain a healthy weight co ordinate your diet with your physical activity so that you loose up as many calories as you take in.
3) High blood cholesterol also accounts for heart attack :
- You’ve got to reduce your intake of saturated fat , avoid trans fat and get moving. If diet and physical activity alone don’t get those numbers down , then meditation may be they key.
- Your total cholesterol score is calculated by HDL+LDL+20% OF TRIGLYCERIDE LEVEL
- High blood cholesterol levels usually posses a high risk obesity
- Atherosclerotic changes in your arteries and may increase the risk of a heart attack or stroke.
- Lowering your blood cholesterol either through medications or through a healthy diet can reduce the risk of heart attack by almost 50%.
4) Lower high BP :
High blood pressure I a major risk factor for stroke. Shake that salt habit , take your medications and get moving. Those numbers need to get down and stay down. The optimal BP is less than 120/80 mmHg
5) The more physically active you are less chances of heart attack :
- Sit less and move more. Physical activity is the key to maintaining a good heart health.
- Physical activity helps lower the risk of lifestyle disorders and makes a person much less prone to cardiovascular problems.
- An optimum BMI will also reduce the risk of metabolic syndrome and subsequently lower the risk of heart attack.
6) Get good sleep :
A good sleep schedule is shown to maintain an optimum BP and reduce the risk of altered parameters like blood sugar and diabetes. Minimum 8 hours of sleep is necessary to maintain a healthy lifestyle.
Check our article on How to Save Someone if you see a person is having Heart Attack : Click here
The above points if followed correctly and consistently can effectively reduce the risk of lifestyle problems.We hope that this article has given you valuable insights on how to transform and embrace a healthy lifestyle.
Dr.Bhoomi Vig PT
Dr.Bhoomi Vig PT is expertise in treating Cardio and Respiratory disorders. She provides physiotherapy treatment who are critically ill. She also holds expertise in exercise prescription for weight management.