13 Ways To Prevent A Heart Attack

One of the leading causes of deaths in today's world is heart attack. And this is due to the huge change that has come about in the way we live and eat. Gone are the days when we ate only home-cooked food. It is quite the opposite now. It is not only the food but a host of other lifestyle changes that have brought cardiac diseases to the doorstep of many.

We know that heart attacks are very common in these times but to keep ourselves and our families safe, we also need to know the ways to prevent heart attack. What is it that we can do to keep cardiac diseases away?

The good news is that we can do a lot. The task of bringing about changes in lifestyle rests in our hands and we can make changes for the better.

Here, we discuss some tips to prevent heart attack.

The hereditary factor does not hold much good these days. However, if you have a family history of heart diseases, you need to be extra careful.

Exercise:

Whether you are at risk or not, this important thing can never be overlooked, especially if you have a desk job. The long hours of sitting can cause you to develop a paunch and the layer of fat around your waist can be threatening. Get at least 30 minutes of exercise every day to maintain a healthy body.

Sleep well:

Work is important; there is no doubt about that. At the same time, it is important to take a good night's sleep. This is the time when your body will refresh and recharge itself. If you do not allow your body to recharge, the consequences can be disastrous.

Keep stress at bay:

One of the most important ways to prevent heart attack is to keep stress at bay. It is true that these words are easier said than done, but an effort has to be made. Small setbacks and difficulties should not pull you down. Problems are a part of life but not all of it. With the right attitude, they can be overcome.

Get a medical checkup:

After 30, you should get an annual medical checkup done. To be sure about your heart, get blood pressure, blood sugar and lipids checked. Consult your doctor and stay informed.

Limit sodium intake:

High sodium intake leads to high blood pressure. It is not good for your heart. One of the tips to prevent heart attack is to limit salt intake, especially table salt.

Get the right fat:

Fats can be saturated, monounsaturated, trans fats and polyunsaturated. Make it a point to go for the polyunsaturated fats that are heart healthy. Refrain from reusing fried oils. Any packaged food mentioning ‘hydrogenated oils' means presence of trans fats. It is a strict no-no.

Know your risks:

If you have a family history of heart attacks, you are at risk. Do not live in denial. There is no escaping your genes. The best thing you can do is to accept the fact and take adequate measures to prevent heart attack.

Quit tobacco:

Tobacco in any form is harmful to the heart. It could be cigarette, pipe or bidis. Tobacco damages the heart and blood vessels leading to the narrowing of arteries. Women taking birth control pills and smoking are at higher risks as this increases the chances of blood clots.

Snack on nuts:

Snacking is required at times to keep away the hunger pangs between meals. Make a smart choice here and snack on nuts. From nuts, you get the good fats and antioxidants that are helpful for a healthy heart.

Maintain a healthy weight:

Excess body weight means excess fat in the body and this can be hazardous to the heart, especially fat around the belly. Have control over what you eat and burn enough calories to avoid fat accumulation.

Avoid packaged foods:

All packaged foods have high sodium content and hydrogenated vegetable oils. Both these ingredients are harmful to the heart.

Include fish in diet:

Fish, especially varieties such as salmon and mackerel, contain the good omega 3 fatty acids. It helps to maintain a healthy heart.

Check alcohol intake:

An excess of anything can cause harm. Same goes for alcohol. If taken in limited amounts, it is beneficial. However, if taken in excess, it can cause damage to the heart. One to two pegs for men and one peg for women is the ideal amount.