9 Tips To Help Reduce The Risk Of A Heart Attack

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We often tend to take our health for granted. And we may not realize how much damage we are causing to our bodies by doing or not doing certain activities. When it comes to cardiovascular diseases, most of them don’t show any signs at their early stages, and you may be unaware of your health problem until you end up in the hospital.

There are many factors that increase your risk of a heart attack and stroke. There is not much you can do about some of them, such as getting older and family history, but most of risk factors can be controlled.

Here’s what you can do to lower your risk of heart and vessel disease and prevent a heart attack or stroke:



1. Don’t smoke.

You’ve probably seen countless PSAs encouraging you to quit smoking – they exist for a good reason. Smoking or chewing tobacco increases your risk of cardiovascular diseases dramatically. If you smoke and find it hard to quit on your own, talk to you doctor about it – he or she will recommend a good method to stop smoking.

2. Eat a healthy diet.

Consuming too much sugar, salt, refined carbohydrates, and unhealthy fats (saturated fats and trans fats) raises your risk of a heart attack. Try to avoid or at least limit the following foods in your diet:

- processed foods;

- red meat;

- full-fat dairy products;

- foods that contain coconut and palm oils;

- foods high in sugar and salt.

Eat more of these foods:

- fruits and vegetables (the more varied they are, the better);

- whole grains;

- beans;

- lean meats;

- foods containing healthy fats, such as fish, olive oil, avocado, nuts, and seeds.


Also, add a little dark chocolate to your diet (with at least 70% of cacao) – it’s beneficial both for your heart and your brain.

3. Get enough physical activity.

Exercise does wonders to your body. The optimal amount of exercise is 30 minutes a day. Try to do light or moderate exercises (such as walking, stretching, swimming, and cycling) 5 days a week and strength-training exercises (such as lifting weights) 2 days a week. If you’re hard-pressed for time, divide these 30 minutes into three 10-minute exercise sessions. Activities such as gardening, walking your dog, or climbing the stairs are also beneficial.

4. Watch your weight.

If your body mass index (BMI) is higher than normal, you are at an increased risk of heart disease. Crash diets and weight-loss surgery are not recommended. Balanced diet and exercising will help you shed extra pounds in a healthy, gradual way. Set long-term weight-loss goals for yourself. If you’re overweight or obese, losing even 5% to 10% of your weight will lower your blood pressure and levels of blood sugar and cholesterol.


5. Sleep well.

Chronic lack of sleep increases your risk of obesity, diabetes, high blood pressure, heart attack and depression. Adult people need 7 to 9 hours of sleep each night. Stick to a fixed sleep schedule – go to bed at night and wake up in the morning at the same hours every day. Your sleep environment also matters. Your bedroom should be dark and quiet for you to sleep well. If you find it hard to fall and stay asleep, talk to your doctor.


6. Limit your consumption of alcohol.

While some studies suggest that moderate amounts of alcohol are good for your health, too much alcohol harms your body in a number of ways. It’s recommended that men older than 65 and women consume no more than one drink a day, and men aged 65 and younger consume no more than two drinks a day. One drink is defined as 12 ounces (355 ml) of beer, 5 ounces (148 ml) of wine, or 1.5 fluid ounces (44 ml) of 80-proof distilled spirits.


7. Take your medicines as prescribed.

If you have a condition for which your doctor prescribed medicines, follow your doctor’s recommendations. You have to adhere to your treatment plan to prevent your condition from getting worse.


8. If you have any symptoms, call your doctor.

If you experience symptoms like shortness of breath, changes in your heart rhythm, fatigue, nausea and vomiting, pain in your jaw and back, sweating, and flu-like symptoms, don’t hesitate to call your doctor.


9. Reduce your levels of stress.

Stress can make symptoms of your existing health conditions worse, and it can also increase your risk of cardiovascular disease. Find ways to lower your stress to keep your heart healthy.