How to avoid heart attack. Heart disease, which encompasses heart attacks and other cardiac events, is one of the leading causes of death in the United States. According to the Centers for Disease Control and Prevention (CDC), one out of every four deaths are due to heart disease or stroke. To help prevent this serious health problem, follow these top 10 tips to avoid a heart attack.
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Top 10 Tips to Avoid a Heart Attack
A heart attack (also known as myocardial infarction) occurs when the flow of blood to the heart muscle is blocked, preventing it from getting enough oxygen to survive. With more than 600,000 people dying from heart attacks each year, it’s vital that you know the signs and symptoms of this serious medical condition so you can get immediate medical attention if you suspect a heart attack. Fortunately, there are some things you can do to lower your risk of having a heart attack by making lifestyle changes and addressing health concerns before they become serious.
1) Eat as healthy as possible
Studies have shown that having high blood cholesterol, elevated blood pressure and being overweight can lead to an increased risk of heart attack. Exercise regularly: Exercise, no matter what form you choose (running, lifting weights, etc.), is one of the best ways to strengthen your heart.
The heart is a muscle and as with any other muscle in your body it will grow stronger with exercise. Reduce stress: Being stressed out raises your blood pressure and increases adrenaline levels , two factors that can play into a heart attack. If you find yourself feeling stressed try finding ways of relaxing such as listening to music or exercising regularly. Have regular medical checkups: If you know anything about how people suffer from heart attacks, it’s likely they never saw it coming.
2) Stay physically active
Physical activity is crucial for heart health. Studies show that people who sit most of the day have up to double the risk of cardiovascular disease compared with those who sit less than three hours a day. Exercise helps increase your heart rate and lower your blood pressure and stress levels.
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It also keeps cholesterol, triglycerides, and blood sugar levels in check all important contributors to cardiovascular disease. But you don’t need to hit 30 minutes of cardio every day. Even taking brief breaks throughout your workday can keep you fit enough to help prevent a heart attack. For example, go outside for a walk around noon or take an afternoon stroll with co-workers after lunch; make sure it’s brisk enough that you get slightly out of breath upon return!
3) Manage Stress
Tossing and turning, counting sheep the typical bedtime rituals probably don’t do much to help you unwind after a stressful day. Indeed, research shows that stress can actually cause your heart rate and blood pressure to rise when you lie down, according to an analysis in Sleep Medicine Reviews.
https://www.stayinghealthy360.com/2022/05/living-healthy-life-can-bring-you-more.html
If you can’t drift off within 15 minutes or so of getting into bed, sit quietly with your feet flat on the floor and take slow, deep breaths while focusing on relaxing thoughts. Keeping your breathing under control will slow down your heart rate too. If all else fails, prop yourself up with some pillows and grab a book from your nightstand; reading is known for its stress-relieving qualities (not to mention that it’s nice and quiet).
4) Don’t smoke
A new study published in JAMA Cardiology found that daily smokers are 51% more likely to die from a heart attack. Smoking can affect your circulation, cholesterol levels, and even make your blood more likely to clot. If you’re having trouble kicking your smoking habit, seek help from counseling services or support groups.
Smoking causes cancer, heart disease, stroke, lung diseases, diabetes, and chronic obstructive pulmonary disease (COPD), which includes emphysema and chronic bronchitis. Smoking also increases risk for tuberculosis, certain eye diseases, and problems of the immune system, including rheumatoid arthritis.
It will help you avoid problems later on down the road. If you’re not ready for that step yet, focus on at least cutting back you may be surprised how much better you feel even after small decreases in tobacco use. You could also take up an alternative way of smoking like e-cigarettes instead. Though there is some debate over these products as well, most experts agree they carry far fewer risks than traditional cigarettes and cigars do.
5) Learn CPR
The chance of surviving cardiac arrest increases significantly if you receive immediate, effective CPR. In fact, studies show that bystander CPR can double or triple your chances of survival if performed quickly and correctly meaning it’s worth taking an hour out of your weekend to learn.
Classes typically include information on how to handle emergency situations, including administering first aid and cardiopulmonary resuscitation (CPR). Even if you don’t plan on becoming a doctor or nurse, learning CPR is never a bad idea—it just might save someone’s life one day.
6) Get your blood pressure checked
High blood pressure, or hypertension, is one of those things you can live with for years without even knowing it. Many people ignore warning signs and continue on their merry way. That’s dangerous, because high blood pressure greatly increases your risk of having a heart attack or stroke.
That’s why it’s important to get your blood pressure checked regularly by your doctor and even more important if you’re over 50. Checking your own blood pressure is easy with an at-home monitor (you’ll probably find one at Walmart), but they aren’t always accurate, so stick with your doctor checkups. High blood pressure can be controlled and lead to healthier living if you take steps toward lowering it now!
7) Have regular health checkups
Checkups are extremely important, and your doctor will give you advice about how often you should be seeing him or her. However, generally speaking, you’ll need regular checkups with your physician if:
(1) You have a history of heart disease in your family;
(2) You’re over age 50;
(3) You smoke cigarettes; or
(4) You have high blood pressure.
Having one or more of these risk factors doesn’t mean that you’re automatically going to have a heart attack but it does mean that you’ll probably be at higher risk than someone who doesn’t. If you’ve ever smoked cigarettes, it’s important to talk with your doctor about quitting smoking.
8) Consider daily supplements and meds
It’s important to know your cardiovascular risks and keep an eye on them. If you’re concerned about your risk, talk with your doctor about getting regular screenings or supplements. You can also maintain good cardiovascular health by eating a healthy diet and managing stress levels. In addition, consider taking daily vitamin D supplements: A study from Harvard Medical School found that people who are deficient in vitamin D were two times more likely to have plaque buildup in their arteries, which is one of the biggest causes of heart attacks.
9) Stay away from toxic people and environments
These people maybe it’s your boss, coworker, or even family members aren’t emotionally supportive and are more likely to stress you out. These toxic people bring you down and suck your positive energy because they focus on other people’s shortcomings instead of offering advice that makes them better.
Rather than spending your time with these individuals, spend it with friends who support you and lift you up. Before long, their negativity will rub off on you, so avoid them at all costs! Instead of letting toxic relationships get in your way of achieving health goals, surround yourself with uplifting people that help build you up. They are also more likely to join in on goals rather than tear them down.
10) Communicate with your doctor
If you’re at high risk for heart disease, it’s important to speak with your doctor about how often you should get routine checkups. I recommend having an annual physical and blood tests every year or two. That way, you can be sure your cholesterol levels are low enough and prevent any major health issues.
If you need assistance reaching out to your doctors especially if he or she is hard to contact, consider using DocGenius, which allows you to securely send messages through its portal directly from your phone. It provides 24/7 access so that your physician can reach back if needed.
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