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You may feel afraid and alarmed if your chest experiences an abrupt, crushing pain. This is considered to be one of the classic symptoms of a heart attack, even if the situation is frequently not as bad as you anticipate. Despite the fact that heart attacks can be effectively avoided, they have been becoming more common over time. More than 47 lakh people in India lost their life to it in just 2022.
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You may feel afraid and alarmed if your chest experiences an abrupt, crushing pain. This is considered to be one of the classic symptoms of a heart attack, even if the situation is frequently not as bad as you anticipate. Despite the fact that heart attacks can be effectively avoided, they have been becoming more common over time. More than 47 lakh people in India lost their life to it in just 2022. Experts agree that stress, an unhealthy diet, and a sedentary lifestyle are some of the main causes of poor heart health. The article provides information on several tried-and-true strategies for lowering your chance of having a heart attack.
1. Consume a balanced diet that is healthy. The best possible health of your heart is maintained in large part by your diet. A diet heavy in trans fats, processed carbohydrates, sodium, and saturated fats can aggravate atherosclerosis (artery hardening) and raise your chance of having a heart attack. Consume fewer fried and processed foods, sweetened and carbonated beverages, alcoholic beverages, and other foods by adhering to a diet plan. To promote heart health, place a special emphasis on consuming fresh produce, whole grains, legumes, nuts, plant-based proteins, and heart-healthy fats like olive oil.
2. Shed Pounds Obesity and being overweight have been related to an increased risk of heart attacks, according to numerous research. Your heart must work harder to pump blood throughout your body as a result of being overweight, which harms your arteries and raises your blood pressure. High cholesterol and type 2 diabetes are also more common among obese persons, and both of these conditions raise their risk of heart disease, stroke, and heart attack. According to experts, decreasing even 10% of your present body weight will improve the health of your heart and blood arteries.
3. Engage in Physical Activity Exercise can be a very important factor in preventing heart attacks. Exercise has many health advantages, including reduced risk of type 2 diabetes, better blood circulation, lower blood pressure, and cholesterol levels, all of which are risk factors for heart disease. Contrary to popular opinion, you don't need to engage in strenuous exercise to strengthen your heart. In fact, you should start with low-impact workouts like walking, cycling, and swimming and gradually work your way up if you haven't been physically active in a while. In general, individuals should exercise for 30 minutes, five days a week at least, in a moderately aerobic manner.Highly suggested reading Heart attack, cardiac arrest, and heart failure explained. Get appointment in heart surgery hospital in kolkata.
4. Give up smoking One of the main risk factors for heart disease and heart attacks is cigarette smoking. Smoking causes plaque (a fatty material) to build up in the arteries, which in turn causes atherosclerosis, high blood pressure, and heart disease. Quitting smoking will significantly reduce your risk of having a heart attack. In reality, the health advantages of quitting smoking, such as increased blood flow, lowering blood pressure, and increased oxygen delivery to the body, could be felt right away.
5. Reduce Stress We people periodically experience stress, but persistent stress can raise your risk of high blood pressure and heart disease. In actuality, having heart attacks might result from having numerous experiences of intense stress. To deal with stress, people frequently turn to undesirable behaviours like binge drinking, excessive eating, or smoking. Your heart health can be effectively improved by managing stress. Other than exercising, other relaxation strategies you can do to lower stress include listening to calming music, yoga, meditation, slow breathing, and mindfulness.
6. Rest Soundly A lack of sleep can lead to high blood pressure, obesity, and diabetes, which raises your risk of heart disease, according to research, demonstrating the intimate connection between sleep and heart health. For heart health, you should attempt to sleep for 7 to 9 hours each night.
Any ongoing medical problem, such as diabetes, high cholesterol, or blood pressure, can dramatically increase your chance of developing heart disease. It's crucial to undergo regular health check-ups because many of these disorders frequently manifest no symptoms at first. Your doctor will be able to propose effective treatment choices, such as drugs and lifestyle modifications, if you receive a prompt diagnosis. Most of the time, adopting a healthy lifestyle can help you avoid developing heart disease and having a heart attack. It's crucial to remember that no piece of healthcare advice can replace a professional doctor's judgment. In order to learn more about how to enhance your heart health, it is advised that you speak with a trained healthcare expert. Consult an Expert Right Away 7. Take care of existing medical conditions
