Strategies to reduce risk of heart attack - Concept Medical

Strategies to reduce risk of heart attack

Many things can be done to reduce your risk of developing heart disease. By acting, you’ll enhance your health and perhaps even save your life. Start using these five strategies to reorient yourself.

1. Avoid saturated fat: This is something essential to monitor for your heart health, so for that, you should cut off fats like butter, cheese, fried items, and soft drinks are foods that are high in saturated fat. You should limit your saturated fat intake to no more than 5 to 6% of your daily calories – which comes down to 13 grams or 120 calories in a 2000-calorie diet. Higher the intake of unhealthy fats will be putting you at risk for cardiac arrest

2. Consume healthy fats: Cutting back on unhealthy fats is essential for optimal heart health, but it doesn’t mean that all fats are off limits. Consumption of healthy fats – such as nuts, extra-virgin olive oil, and avocado can boost your heart health. Polyunsaturated fats- like omega-3 acids found in fatty fish, walnuts and soybeans provide your body with fats it can’t produce but are crucial for heart health.

3. Lower sodium intake: Sodium pulls water into your blood vessels, which causes your blood pressure to rise, which leads to a heart attack if not treated properly. “High blood pressure is a stressor on the heart, so it has to work harder to pump blood through the body”. Products like bread, cheese, canned soup and packaged snacks are common culprits of high sodium, so try to limit these food items.

4. Get good quality sleep: Sleep deprivation leads to several health issues, including weight gain, diabetes and high blood pressure, all of which are risk factors for heart diseases. Poor sleep leads to an increase in stress hormones, which can lead to a rise in blood pressure that directly affects the heart rate. If you are having trouble falling asleep at night, talk to your doctor, as this could be a sign of an underlying medical condition.

5. Maintain a healthy weight: Losing weight will improve your overall health and decrease the risk of heart attack and other severe forms of heart disease. People with obesity are particularly at risk for coronary and peripheral artery diseases. It’s essential to maintain your body weight, so if you are overweight, you should consult a doctor and take the proper diet.

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