Ways to Never Have a Heart Attack

By on February 19, 2013
heart attach person

What is Heart Disease?

Heart disease is any disorder that affects the heart’s ability to function normally.

The most common type of heart disease is coronary artery disease, which is the narrowing or blockage of the coronary arteries. Some people are born with abnormalities (congenital heart disease). Various forms of heart disease include:

  • Coronary artery disease (the most common form of heart disease)
  • Arrhythmias (abnormal heart rhythms)
  • Heart failure
  • Heart valve diseases
  • Congenital heart disease

5 medication-free strategies to help prevent heart disease

You can prevent heart disease by following a heart-healthy lifestyle. Here are five strategies to help you protect your heart.

Heart disease may be a leading cause of death, but that doesn’t mean you have to accept it as your fate. Although you lack the power to change some risk factors — such as family history, sex or age — there are some key heart disease prevention steps you can take.

You can avoid heart problems in the future by adopting a healthy lifestyle today. Here are five heart disease prevention tips to get you started.

No smoking

1. Don’t smoke or use tobacco

Smoking or using tobacco is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack. When it comes to heart disease prevention, no amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke.

In addition, the nicotine in cigarette smoke makes your heart work harder by narrowing your blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply enough oxygen. Even so-called “social smoking” — smoking only while at a bar or restaurant with friends — is dangerous and increases the risk of heart disease.

Women who smoke and take birth control pills are at greater risk of having a heart attack or stroke than are those who don’t do either. This risk increases with age, especially in women older than 35.

The good news, though, is that when you quit smoking, your risk of heart disease drops dramatically within just one year. And no matter how long or how much you smoked, you’ll start reaping rewards as soon as you quit.

doing yoga

2. Exercise for 30 minutes on most days of the week

Getting some regular, daily exercise can reduce your risk of fatal heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.

Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which may be a factor in heart disease.

Try getting at least 30 to 60 minutes of moderately intense physical activity most days of the week. However, even shorter amounts of exercise offer heart benefits, so if you can’t meet those guidelines, don’t give up. You can even break up your workout time into 10-minute sessions.

And remember that activities such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total. You don’t have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts

fruits and juice with stethascope

3. Eat a heart-healthy diet

Eating a special diet called the Dietary Approaches to Stop Hypertension (DASH) eating plan can help protect your heart. Following the DASH diet means eating foods that are low in fat, cholesterol and salt. The diet is rich in fruits, vegetables, whole grains and low-fat dairy products, which can help protect your heart. Beans, other low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.

Limiting certain fats you eat also is important. Of the types of fat — saturated, polyunsaturated, monounsaturated and trans fat — saturated fat and trans fat increase the risk of coronary artery disease by raising blood cholesterol levels.

Major sources of saturated fat include:

  • Red meat
  • Dairy products
  • Coconut and palm oils

Sources of trans fat include:

  • Deep-fried fast foods
  • Bakery products
  • Packaged snack foods
  • Margarines
  • Crackers

Look at the label for the term “partially hydrogenated” to avoid trans fat.

Continue reading in next pages — 1 2 3 4

8 Comments

  1. Jeothibasu

    February 19, 2013 at 9:08 pm

    AN EXCELLENT INFORMATION FOR ME AND TO THE WHOLE SOCIETY!! THANKS AND KEEP IT UP!!

  2. joby

    February 20, 2013 at 5:21 pm

    nice infrmtns v useful 2

  3. badrinarayan

    February 27, 2013 at 12:56 pm

    Excellent job. Has even converted a non believer in Health like me. Keep up the good work!

  4. Kunhiraman Vennoly R Poduval

    March 9, 2013 at 5:27 pm

    Thank you very much ,Sir. Even though the people who are well educated , not knowing what is the right diet system. Some are running after pleasure and taste. Here, you have given very thoughtful lesson to keep the health clean and fine. I gladly expect more information from you associates.

  5. prema mohan

    March 31, 2013 at 11:00 am

    an excellent information

  6. eyenesh

    May 12, 2013 at 8:28 pm

    good

  7. Haneefa Muhammed

    July 6, 2013 at 1:12 am

    thank you very much sir. this exlant information.

  8. Shukoor Kolikkal

    July 6, 2013 at 1:30 am

    THANK YOU VERY MACH Sir THIS INFORMATION

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