15 Effective Tips to Avoid a Heart Attack and Boost Heart Health

When the heart is at ease, the body is healthy. You must have heard this quote often. Heart diseases are common all around the world and can occur due to various reasons. It is important to look after our heart health, and it involves easy lifestyle changes. As heart disease is a leading cause of death, you must take some steps to reduce your risk of heart disease. You can do a lot to prevent or delay heart disease. You can eat healthy and invest in physical exercises. Keep reading to know the small changes you can make to avoid a heart attack. 

Tips to Avoid a Heart Attack and Boost Heart Health 

Lead a healthy life by eating good food and doing physical activities. In some cases, you might need medications too. Here are a few changes for improving lifestyle of heart health and preventing disease. 

1. Avoid smoking, vaping, or using other tobacco products 

Tobacco use is the most preventable risk factor for heart disease and stroke. It is not easy to quit. But it is one of the best steps you can take to protect your heart and blood vessels. If you use tobacco products, consult your healthcare provider about ways to quit. 

People who smoke have more than twice the risk of a heart attack compared with people who do not smoke. Smoking is the biggest risk factor for sudden cardiac death. One or two cigarettes a day increases your risk of heart attack or stroke.

2. Limit alcohol consumption

Moderate drinking is defined as an average of one drink per day for women. Try limiting your consumption to two drinks per day to reduce heart disease risk. Make sure you know how much alcohol counts as a drink. Drinking excessive amounts of alcohol can cause heart and blood vessel problems such as heart failure, stroke, high blood pressure, and atrial fibrillation. 

Moreover, alcohol can cause obesity and weight gain. If you choose to drink alcohol, stick to moderate levels of drinking. 

3. Eat healthy food

Make changes to the diet. A dietitian can help you make changes. Here are some tips for a healthy heart: 

• Foods rich in omega-3 fatty acids, such as salmon, tuna, flaxseed, almonds, and walnuts. 
• Fresh fruits and vegetables that are high in soluble fiber and lower your risk of heart disease. 
• Healthy oil, such as extra virgin olive oil. Use the oil in moderation for cooking or salad dressing. 
• Whole grains. Eat whole wheat bread and brown rice. 

On the contrary, reduce the following: 

• Processed foods and fast foods. These are high in saturated fat, trans fat, and sodium. Eat less red meat, and replace it with lean chicken or fish. 
• Take the salt shaker off your table. Avoid adding salt when you cook. Look for low-sodium versions of products. 
• When consuming items that are high in sugar, read labels and choose sugar-free desserts or fresh fruit. 
• Avoid consuming palm oil or coconut oil, as these are high in saturated fat and may increase your LDL cholesterol. Avoid hydrogenated oils found in margarine and shortening. 

4. Reduce your cholesterol level

A lipid panel measures the fats in your blood, such as cholesterol and triglycerides. Try to achieve these levels in your lipid panel: 

• Total cholesterol below 200 milligrams per deciliter (mg/dL)
• LDL cholesterol below 100 mg/dL if you have a high risk for cardiovascular disease. 
• LDL cholesterol below 130 mg/dL for everyone else. 
• Triglycerides below 150 mg/dL. 

5. Increase your HDL cholesterol 

• Aim for at least 45 mg/dL for people assigned male at birth 
• At least 55 mg/dL for people assigned female at birth 
• Above 60 for all adults to gain ideal protection from heart disease
• HDL helps the body to get rid of the extra LDL cholesterol that circulates in your blood. High HDL levels may protect you against heart disease. On the contrary, low levels can put you at risk. 

6. Manage high blood pressure

Aim for blood pressure at or below 120/80 millimeters of mercury. Your provider might change your blood pressure goal depending on your age and medical history. 

• Manage your blood pressure by eating a low-sodium diet 
• Keep a weight that’s healthy for you
• Reduce alcohol consumption 
• Take medication if your provider prescribes it 

7. Manage diabetes

Talk with your provider about what your ideal blood sugar and hemoglobin A1C numbers should be. After this, make a plan to meet your goal. People with diabetes have a higher risk of heart disease. This is because diabetes makes you likely to have: 

• High blood pressure 
• High triglycerides 
• Low HDL cholesterol 
• High cholesterol 

8. Maintain a healthy body weight 

Check a body mass index, which must be between 18.5 and 24.9. Make sure the circumference of the waist is less than 40 inches for males and 35 inches for females. Extra weight can put a burden on your heart and blood vessels, as it may cause high blood pressure, cholesterol, and an increased risk for diabetes.

9. Make some movement

Make sure to walk at least 30 minutes, five days per week which is also a healthy heart habit. You can either go swimming or take a simple walk in your neighborhood. Only this much movement is enough to stay active and healthy. Additionally, you can also make time for:

• Getting up and stretching 
• Park farther from the door when you visit anywhere outdoors. 
• Take the stairs instead of the elevator.
• Walk instead of driving whenever possible. 
• Talk with your provider before you start any physical activity or change your activity level. 

10. Take your medications timely

Follow your provider’s guidance on when and how to take your medications. You must take them regularly and on time. Follow other guidelines to make the most of the benefits. Sometimes, you also need medications to help manage conditions such as high blood pressure or high cholesterol that put you at risk. Reach out to your provider about the medications you require and why you need them. 

11. Get an annual checkup done

Make an appointment with your healthcare provider each year. They will check your vital signs and check your overall health. They will let you know how often you need blood tests to measure your cholesterol, blood sugar, and other vital levels. Keeping up with your appointments allows your provider to catch signs of heart disease early. Timely diagnosis gives you the best chance of successful treatment. 

Conclusion

Many people have one or more risk factors for heart disease. And it does not always feel easy to make changes. Keep in mind that small lifestyle changes can also make a huge difference. So reach out to your healthcare provider about how to make simple changes to make it count in the long run. Do not get disheartened if the best efforts do not lead to the results you want. Communicate with your provider about the changes you could try to avoid a heart attack.

Also read: Recognizing the Right Moments to Perform CPR

Also read: Respiratory Arrest Vs Cardiac Arrest: Major Differences

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