Heart attack occurs when one of the arteries in the heart is blocked. Severe heart attacks are very dangerous and can lead to instant death. Therefore, learning about the signs, symptoms and how to prevent heart attack is very important for everyone.
Artery blockage means the blood supply to the heart is stalled partly or completely, resulting in the death of some heart muscles due to the lack of oxygen.
How To Prevent Heart Attack At Home – Best Preventions:
In fact, heart attack is totally not too difficult to prevent and treat. However, not many people know exactly what they have to do and what the necessary thing to know about this dangerous disease is. Many people do not want to go to the hospital because they have the fear of going to see doctors or simply, they do not want to lose a lot of money. This is very dangerous because severe heart attacks can become the second most dangerous killer, just behind cancers. Heart attack can be the last point of a person’s life. Therefore, people definitely should learn how to prevent heart attack at home before everything becomes too late.
Making lifestyle changes is one of the most efficient ways to prevent the risk of heart attacks (or having a returned heart attack).
There are 3 main tips on how to prevent heart attack naturally that you should apply to reduce and eliminate the risk of a heart attack (as well as stroke):
- try to keep your blood pressure at a healthy level
- avoid smoking
- eat a healthy, balanced diet In this article, I would like to introduce 10 best tips on how to prevent heart attack effectively for people at all ages. Therefore, everyone should focus on the following information for good!
1. Doing Exercise:
This is the first tip on how to prevent heart attack at home people should not look down. Being active and doing exercise in a regular basis will help to lower the blood pressure levels by keeping the blood vessels and heart working in good conditions. Regular exercise can also help people burn extra fat effectively, which will also help to keep the blood pressure at healthy levels.
Check with the doctor in charge of your care. Low-impact activities like cycling, swimming, and walking are among the best things you should to regularly as recommended. More strenuous activities, including playing squash and football, might not be what you should do.
Get in the habit of doing exercise in at least 30 minutes per day. You can walk for half an hour each day or 10 minutes after each meal. Instead of using the elevator or escalator, take the stairs. Parking at the end of the beach and walk to the destination you want.
2. Weight Managing:
Being overweight will force your heart to work harder to pump the blood to the organs and muscles inside your body, which can make the blood pressure unintentionally increased. Work with the BMI healthy weight calculator to find out if you need to follow a weight loss plan.
If you really need to lose some extra pounds, it is worth remembering that losing just a little extra fat will lead to a noticeably positive change in your blood pressure levels and overall health. However, you also need to lose weight depending on a healthy plan, not the harmful drugs or pills. This is also one of the best tips on how to prevent heart attack naturally that people should apply.
3. Limit The Use Of Alcohol:
Drinking alcohol above the limitation recommended by the NHS in a regular basis will increase the blood pressure levels.
Therefore, ensuring not to go over these limitations is the best way to prevent the risks of getting high blood pressure levels, which can lead to heart attack. The recommended limitations for alcohol intake are:
- 2 to 3 units a day for women
- 3 to 4 units a day for men
Alcohol also contains high levels of calories so that people who usually use alcohol will gain weight unintentionally. Being overweight will also make the blood pressure levels increase. You should also pay your attention to the amount of calories that some common beverages provide.
4. Eat Low-Fat And Low-Salt Foods:
Following a low-fat diet which contains a lot of fiber, such as wholegrain bread, rice, and pasta – and plenty of fresh vegetables and fruits has been proven to manage the blood pressure levels effectively. Fruits and vegetables are jam-packed with healthy minerals, vitamins, and fiber, and help to strengthen and improve your body functions.
You should eat about 5 80g portions of vegetables and fruits per day for good.
If you are suffering from high blood pressure, then the dietary advice above is also true. In addition, you should eat less salt and replace high-salt foods with fresh vegetables and fruits.
Salt can make your blood pressure increase unintentionally. The more salt you eat, the higher your blood pressure will be. You should consume less than 6g of salt per day (about one teaspoon).
5. Manage The Blood Pressure Levels:
This is also one of the best tips on how to prevent heart attack naturally that people should follow. Persistent high blood pressure can put your heart and your arteries under extra strain, making the risks of heart attacks increased unintentionally.
People can reduce the risk of high blood pressure levels by moderating the daily consumption of alcohol, following a healthy diet, doing exercise regularly, and maintaining healthy weight.
6. Stop Smoking:
Smoking is always considered one of the most serious direct causes of increased risks for heart attack because it can lead to atherosclerosis and increase the blood pressure levels.
If people decide to quit smoking, they should find help from an NHS Stop Smoking Service or center, which will provide dedicated advice and support, revealing the best methods to stop smoking.
If people have promised to quit smoking but they do not want to be referred to a stop smoking service, they should find help and support from their own family members and friends. This is also among the best tips on how to prevent heart attack naturally that people should try once!
7. Limit Or Avoid High-Cholesterol Foods:
Following an unhealthy diet which contains high levels of fat will lead you to get atherosclerosis (hardening of the arteries), make the situation worse, and increase your risks of heart failure.
Continuing to eat foods which are high in fat and cholesterol will lead to the situation that there are more and more fatty plaques to build up in the arteries. This is due to the fatty foods which contain high levels of cholesterol.
There are also 2 major types of cholesterol:
- low-density lipoprotein (LDL) – bad cholesterol
- high-density lipoprotein (HDL) – good cholesterol
There are 2 types of fat – unsaturated and saturated fat. You will need to limit the consumption or completely avoid foods which contain high levels of saturated fat because they can raise the bad cholesterol levels in your blood.
Foods high in saturated fat you should avoid are:
- foods which contain palm or coconut oil
- biscuits and cakes
- hard cheese
- ghee (a type of butter often used in Indian cooking)
- sausages and fatty cuts of meat
- meat pies
Eating a low level of unsaturated fat will help to raise the levels of good cholesterol, helping to reduce your artery blockage in your arteries. Foods which are the great sources of unsaturated fat that you should eat are:
- oily fish
- nuts and seeds
- sunflower, rapeseed and olive oil
8. Live Far Away From The Highway:
The noise from motor vehicles and the loud whistle will be easy to make the human beings develop cardiovascular problems. The results of a recent survey conducted in more than 51,000 people in Denmark showed that every 10 decibels of noise are equivalent to 14% risk of heart attack. For those over 65, the risk is 27%. This is due to the loud sounds which can increase the levels of stress hormones in the body, and cause increased blood pressure, according to a research published in the journal European Heart Journal. The previous study also found a link between traffic noise and the risk of heart attack. This is actually one of important tips on how to prevent heart attack that people should remember and apply.
9. Proper Sleep:
Too much or too little sleep can also increase the risks of heart attack and stroke, according to research published on the European Heart Journal magazine. The results showed that people who sleep less than 6 hours per night will face 48% higher risk of being killed by a heart attack, while the risk of dying due to stroke is 15% higher than those who sleep 7 to 8 hours per night. Too little sleep can lead to high blood pressure and high cholesterol levels, making people more prone to obesity and type-2 diabetes. Conversely, too much sleep is harmful to the heart. People sleeping more than 9 hours of sleep per night will face 41% higher risk of heart attack than those who just have enough sleep.
10. Eating Dark Chocolate:
This is the last but not least tip on how to prevent heart attack naturally that people should make use for good.
A series of recent studies have contributed to confirm the utility of dark chocolate. The report on the American Academy of Neurology journal showed that the risk of stroke and heart attack in people who eat this food will decrease up to 22% compared with those who do not eat dark chocolate. In another study, eating 6,7g of dark chocolate per day will result in the reduced inflammation-related protein levels in the blood. Dark chocolate has been also proven to potentially reduce high blood pressure, prevent clogged arteries, and improve blood circulation.
This is the list of 10 most effective tips on how to prevent heart attack naturally at home that readers of VKool.com should know and apply to keep their body healthy and far away from this dangerous and killer disease.
If you think that the tips on how to prevent heart attack naturally I mentioned above are exactly and effective for not only you but also any people who have high risks of heart attack, feel free to share this list with them and show me your own opinions.
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