A heart attack is one of the biggest killers in the world. Luckily it’s not editable if you keep certain rules and lifestyles that control your cardiovascular health. While you still are in danger due to some risk factors that you can’t change such as age, and genetics. However, there are several ways you can reduce the risk of keeping a healthy lifestyle, avoiding some bad habits, and adding supplements to your daily routine.
Cardiovascular health is an essential aspect of overall health and well-being. The heart and blood vessels are responsible for pumping blood throughout the body, providing oxygen and nutrients to the cells, and removing waste products. Maintaining a healthy cardiovascular system is essential for preventing heart disease, stroke, and other health problems.
One of the most important things you can do to maintain cardiovascular health is to maintain a healthy diet. This means eating a diet that is low in saturated and trans fats, cholesterol, and added sugars, and high in fruits, vegetables, whole grains, and lean proteins. Eating a diet that is high in fiber and low in sodium can also help to lower blood pressure and improve heart health.
But before talking about the ways “how to keep your heart healthy” I want to explain what happens during a heart attack and what is the process that goes on in your body.
When a Heart Attack Occurs?
This happens when the blood flow meets some blocks on their way. The blockage is usually made of fat, cholesterol, or other substances, which are called plaques.
Plaques may partially or totally block the flow of blood through arteries in the brain, heart, kidneys, legs, arms, etc., in other words, the blood stops feeding them. Sometimes the plaque can rupture from the walls of arteries and form a cloth that may block blood flow damaging the heart muscle.
A heart attack, also known as a myocardial infarction, occurs when there is a blockage in one or more of the coronary arteries, which supply blood and oxygen to the heart muscle. This can happen as a result of a buildup of plaque, a fatty substance, on the inner walls of the coronary artery. When a plaque ruptures, a blood clot forms around it, which can completely block the artery and prevent blood flow to the heart muscle.
Symptoms of a heart attack may include chest pain or discomfort, shortness of breath, pain in the jaw, neck, back, or arms, feeling lightheaded or dizzy, and breaking out in a cold sweat. Some people may experience no symptoms at all, known as a silent heart attack.
Risk factors for heart attack include high blood pressure, high cholesterol, smoking, diabetes, family history of heart disease, being overweight or obese, physical inactivity, and excessive alcohol consumption.
If you suspect that you or someone else is having a heart attack, it is important to seek medical attention immediately. Call 911 or your local emergency number for emergency medical services. As time is muscle, prompt treatment can help to minimize damage to the heart muscle, and increase the chances of survival.
Treatment for a heart attack may include medications, such as aspirin to thin the blood and prevent further clotting, nitroglycerin to open up the blocked coronary artery, and drugs to break up the clot. In some cases, procedures such as angioplasty or coronary artery bypass surgery may be necessary.
How to Keep Your Heart and Blood Vessels Healthy
A healthy heart is a condition you need to work to achieve on a daily basis. It depends on what you eat, how often you move, how you control your cholesterol and blood pressure, and whether you have bad habits such as smoking, drinking, or not. All these are key factors that have a great impact on your cardiovascular health. Here are the tips you need to follow.
Healthy diet
Cut Down on Sugar and Salt
First of all, you need to cut down on salt and sugar. Using much salt may lead to high blood pressure. This means you are increasing your risk of heart disease.
Cutting down on sugar and salt is an important step in maintaining a healthy diet and preventing chronic diseases such as obesity, type 2 diabetes, and high blood pressure.
Sugar is a source of empty calories and consuming too much can lead to weight gain, tooth decay, and an increased risk of chronic diseases. It’s often found in foods and drinks that are high in calories but provides little nutritional value, such as soft drinks, desserts, and candy. Instead, opt for natural sources of sweetness, such as fruits.
Salt, on the other hand, is an essential mineral that is important for maintaining fluid balance and healthy blood pressure, but consuming too much can lead to high blood pressure, which is a major risk factor for heart disease and stroke. Processed foods, such as canned soups and frozen dinners, are often high in salt. Instead, opt for fresh or minimally processed foods, and use herbs and spices to flavor your food.
One way to cut down on sugar and salt is to read nutrition labels carefully when shopping for food. Look for foods that are low in sugar and salt, and compare different brands to find the one that is the lowest in these ingredients.
Another way to cut down on sugar and salt is to prepare your own meals at home. This way, you can control the amount of sugar and salt that goes into your food. You can also try to use alternative sweeteners such as honey or stevia instead of sugar and herbs and spices instead of salt.
The allowed daily intake of salt is just 6g for adults and 3g for children. Sugar will lead to weight gain and high cholesterol levels in the blood. This can be a reason for diabetes and heart disease. Replace it with fruits.
Avoid Saturated Fat
Saturated fats are also increasing cholesterol levels. Avoid or lessen the usage of the following products in your diet.
- Butter, ghee, suet, lard, and palm oil.
- Cakes and biscuits
- Fatty cuts of meat, sausages, and bacon
- Cured meats like salami, chorizo, and pancetta.
- Cheese
There are several healthy fats you can use to balance your diet. Here they are:
- Olive oil
- Canola oil
- Vegetable and nut oils
- Avocados
- Nuts, seeds
Also, you may try dark chocolates or almonds as an energizing snack when hunger strikes. But to maintain good health on a daily or regular basis, simply start incorporating vitamins for a healthy heart and overall wellness.
Eat More Vegetables and Fruits
Vegetables and Fruits contain lots of minerals and vitamins. They contain low calories and are rich in dietary fiber. They successfully prevent cardiovascular disease.
Eating more vegetables and fruits is an important step in maintaining a healthy diet and preventing chronic diseases. Vegetables and fruits are rich in nutrients such as vitamins, minerals, and antioxidants that are essential for maintaining overall health. They also contain fiber, which can help to lower cholesterol and regulate blood sugar levels.
Fruits and vegetables are also low in calories and high in water content, making them an excellent choice for weight management. They are also a good source of potassium, which can help to lower blood pressure and reduce the risk of stroke.
One way to eat more fruits and vegetables is to include them in your meals and snacks. For example, you can add a side salad to your lunch or dinner, or snack on a piece of fruit between meals. You can also try to incorporate more fruits and vegetables into your cooking by using them as ingredients in soups, stews, and casseroles.
Another way to eat more fruits and vegetables is to try new varieties. Instead of sticking to the same old fruits and vegetables, try experimenting with new types and flavors. This will not only make eating fruits and vegetables more enjoyable but also will provide your body with a variety of nutrients.
You can also try to make fruits and vegetables more convenient and accessible by keeping them washed and cut in the fridge, so they are ready to eat when you are.
Quit smoking
This is the best thing you can do for your health. But be attentive also if you are not a smoker, because secondhand smoke will cause greater damage to you rather than the smoker himself.
Quitting smoking is one of the most important steps a person can take to improve their health. Smoking is a leading cause of preventable death and disease, including lung cancer, emphysema, heart disease, stroke, and many other health problems.
When you quit smoking, your body begins to repair itself almost immediately. Your risk of heart attack and stroke starts to decrease within 24 hours of your last cigarette, and after just one year, your risk of heart disease is cut in half.
There are several methods that can help a person quit smoking, including nicotine replacement therapy, prescription medications, and behavioral counseling. Nicotine replacement therapy, such as gum, patches, or lozenges, can help to reduce withdrawal symptoms and cravings. Prescription medications, such as bupropion and varenicline, can also help to reduce cravings and withdrawal symptoms. Behavioral counseling can provide support and strategies for quitting smoking and managing stress.
It is important to note that quitting smoking is not easy, and people often need to try several methods before they are successful. But the benefits of quitting smoking are well worth the effort.
Another way to quit smoking is to set a quit date and make a plan to quit. This can include identifying triggers, finding alternatives to smoking, and enlisting the support of friends and family. It is also important to be prepared for the challenges that come with quitting smoking and to be patient with yourself.
Chemicals that are mixed with tobacco in cigarettes damage the heart and blood vessels, increasing blood pressure, and the heart needs to work harder to make enough oxygen to deliver to your body and brain.
Exercise
Regular physical activity helps to control the risk factors such as high blood pressure, Weight gain, and high cholesterol level. Keep in mind that your heart is a muscle and every muscle needs to be trained. Practice cardio exercises to keep your heart in shape.
Make sure you enjoy your day
Maybe you can find eating fast food, drinking, and smoking enjoyable things. But this is only an illusion. Make a plan and follow a healthy lifestyle and diet, and you will see the changes your body goes through. You will feel energized, happy, and full of energy. A healthy lifestyle has an impact not only on your body but also on your mental health.
Your happiness also depends on your physical condition. Get enough sleep and don’t put yourself under stress. Stay safe and hydrated!
