Introduction
A healthy lifestyle is essential, especially for those who have a risk for heart diseases, like individuals who are obese, people with a family history of heart attack, smokers, sedentary lifestyles, etc. Lifestyle changes help reduce the risk factors for heart attack and keep the heart healthy.
A risk factor is an aspect of oneself that raises the likelihood of contracting an illness or developing a certain medical condition. While some CHD risk factors are unavoidable, others are modifiable. By making changes to the risk factors that one can control, one might be able to live a longer, healthier life.
What Are the Lifestyle Changes That Prevent Heart Attacks?
Diet
One should avoid fatty, oily, and high-calorie diets. Individuals should consume five or more servings of fruits and vegetables daily. This decreases the risk of coronary heart disease. They should replace refined grains like white bread and rice with whole grains, whole bread, and brown rice. This reduces the chances of coronary artery disease, weight gain, diabetes, etc. One should avoid red meat and instead have seafood, eggs, beans, nuts, and seeds as a source of protein. The recommended dietary sodium intake for the general population is less than 2.3 g or 6 g of sodium chloride. Low sodium intake is associated with a decreased risk of hypertension and cardiovascular events, including death. Sweetened beverages should be avoided.
Exercises
Regular exercises like brisk walking and jogging, according to a person’s capacity, for at least 30 minutes a day and 5 to 7 days a week. Yoga should be included in daily routines, as it has multiple health benefits. Regular exercises will help reduce weight, decrease lipid levels, lower blood pressure, and control blood sugar. There should not be abdominal fat deposition or obesity.
Maintaining a Healthy Body Weight
Maintaining a healthy body weight is important as a part of healthy aging. It is important for overall health and can prevent various diseases and conditions. Overweight is another risk factor for heart disease. BMI or body mass index, helps to estimate body fat concerning weight and height for age and sex. Higher the BMI the risk for certain diseases like heart disease type to diabetes high blood pressure gallstones are also increased. So, maintaining a healthy weight reduces the risk of heart disease.
Stop Smoking
Smoking is a significant risk factor for developing atherosclerosis. Sclerosis is a condition characterized by reduced blood flow in the blood vessels caused by the accumulation of plaque in their walls. This plaque narrows the blood vessels and forms clots.
Smoking also results in
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Increased level of triglycerides.
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Lower the good cholesterol or high-density lipoprotein (HDL).
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Damage to the blood vessel lining.
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Reduce the oxygen-carrying capacity of the blood.
Smoking should be stopped, as it helps reduce the risk of cardiovascular diseases.
Good Quality Sleep
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People who lack sound sleep are at high risk of obesity, heart attacks, depression, and diabetes. Adults need seven hours of sound sleep every night. Sleep time should be made a priority, and enough sleep should be ensured.
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In some people who have enough sleep and are still tired throughout the day, it is essential to ask the healthcare provider who needs evaluation for obstructive sleep apnea.
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Obstructive sleep apnea is another factor that can lead to heart disease. The signs of obstructive sleep apnea are stopping breathing for a short time during sleep, loud snoring, and gasping for air.
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Being overweight can also cause obstructive sleep apnea, which is also a risk factor for heart disease.
Managing stress
Constant stress can increase the risk of heart and circulatory diseases. Stress has been linked with higher activity in the brain, processes emotions, and can lead to heart attacks and strokes.
For some people, coping with stress is very difficult, and they may find some unhealthy ways to manage the stress. Smoking, alcohol consumption, and overeating are the unhealthy practices they start, which are potential risk factors for heart disease and heart attack.
Health Screening
Regular health screening helps to identify various clinical parameters that might cause a heart attack or increase the risk of one. Increased blood pressure and cholesterol levels can damage the blood vessels, reducing blood flow. Make sure to get the health screening done.
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Blood Pressure
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Regular blood pressure screening is important and should be done once every two years. Patients with existing heart conditions and elderly people with high-risk factors should be assessed frequently.
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Cholesterol Level
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Adults generally need to measure their cholesterol levels every four to six years. If they have any other risk factors, a family history, or existing hard conditions, the screening should begin earlier.
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Type 2 Diabetes
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Diabetes is another cause of heart disease. Diabetic screening should be carried out in people at high risk of developing diabetes. It is recommended that the screening be started as soon as possible.
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Diet
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Individuals with high cholesterol, high blood pressure, and diabetes are advised to adopt lifetime lifestyle changes and be given medications. This can bring the numbers back to the normal level, and the risk associated with a heart attack is reduced.
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Fruits, vegetables, legumes, nuts, and seeds are rich in fiber and low in saturated fats, which helps to reduce blood pressure.
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Eating foods rich in omega-3 fatty acids, such as tuna, salmon, mackerel, and trout, helps reduce the risk of heart disease.
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To reduce diabetes, foods rich in fiber and omega-3 fatty acids are recommended, as are lower levels of saturated fats and glycemic load.
Taking Prescribed Medicines
The doctor may prescribe medicines to relieve the symptoms and prevent further complications in people with coronary heart disease. It is essential to follow the correct dosage for the specified period. This is likely to reduce the risk factors and can improve health. Most importantly, do not take the medicine without the advice of a doctor.
Which Are the Risk Factors for Heart Disease That Are Unchangeable?
Among the CHD risk factors that are unchangeable are:
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Age: With age comes an increased risk of CHD.
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Gender: Men are more likely than women to get CHD when they are still menstruating. Women's risk becomes more similar to men's risk after menopause.
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Gene/ Race/Ethnicity: People are more vulnerable if one of the parents has CHD. Heart issues are also more common in African Americans, Mexican Americans, American Indians, Hawaiians, and some Asian Americans.
Which of the Risk Factors Are Changeable?
Among the CHD risk factors that are modifiable are:
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Refrain from smoking. If one smokes, give it up.
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Regulating the cholesterol with food, exercise, and medication if necessary.
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Lowering blood pressure using medication, exercise, and diet, if necessary.
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Managing diabetes with nutrition, exercise, and medication as necessary.
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Thirty minutes or more of exercise each day.
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Maintaining a healthy weight by cutting back on food, eating well, and, if necessary, enrolling in a weight-loss program.
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Acquiring stress-reduction techniques via specialized courses, programs, or activities like yoga or meditation.
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Limit alcohol consumption to one drink for ladies and two for men daily.
What Can One Do to Lower My Risk of Heart Disease?
Maintaining a healthy diet will help manage some risk factors and is crucial for heart health.
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Ensure the diet is high in whole grains, fruits, and veggies.
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Select lean protein sources, including fish, poultry, beans, and lentils.
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Select dairy products with reduced fat content, such as one percent milk and other similar goods.
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Avoid the fats and sodium (salt) found in processed, baked, and fried foods.
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Consume fewer dairy, cream, and egg-containing animal products.
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Examine labels carefully and avoid anything that lists "partially-hydrogenated" or "hydrogenated" fats or "saturated fat." Typically, these goods are high in bad fats.
Conclusion
A healthy lifestyle can lead to a healthy body free of diseases. Keeping the heart healthy is essential to prevent heart disease and heart attack. The major lifestyle modifications include regular exercise, a healthy and balanced diet, maintaining a healthy weight, and proper screening for various clinical parameters like cholesterol, blood pressure, and blood sugar levels. The risk factors must be identified at the earliest and avoided. Keeping the heart healthy can improve the overall health.
