Fitness

8 Ways To Reduce Your Risk Of Heart Attack.

heart attack

A heart attack is a condition that takes place when the flow of blood to the heart is blocked. Thus, the heart does not get a sufficient amount of blood flow. The blockage in the arteries is caused by the buildup of the fat, cholesterol that constitutes the plaque. Mostly this plaque breaks up and forms clots. Due to the interference in the flow of the blood in any parts of the heart may get damaged. With the improvements in technologies, there are several treatment methods that can be used to treat the condition.

Ways To Reduce Your Risk Of Heart Attack

Get Moving

Only one-third of the adults get adequate physical activity, which is considered as 150 minutes each week is the least moderate activity. We also have to move throughout the day in which the study manifests that sitting more than 3 hours a day can shorten your life by two years. It is suggested to take 10000 steps exercising for 30 minutes a day. Even cardiologists need to get moving more as the cardiologist takes about 6000 steps per day. The best way to get moving is to apply a pedometer which helps to increase the number of steps you take by 2500 each day. Wearing a pedometer changes your motivation to move more.

Eat An Ultra-High Fiber Diet

Even though the government suggested that consume 28 grams of fiber every day based on a 2000 calories diet but we only get about 15 grams. These 15 grams are a far cry from the 100 plus grams of fiber whereas our ancestors used to eat every day. Many studies predict that for every seven grams of additional fiber you eat daily as you can drop your chance of having heart disease by 9%. If those results can be extrapolated then eating 100 or more grams of fiber every day eliminates your danger of heart disease. If you want to track your own fiber consumption, great apps like Healthwatch 360, my fitness pal, and lose it can help you. It moves without telling that you can not prevent heart disease with fiber supplements so that you have to consume real food. If you are not habitual to eat fiber then talk to your doctor first as it may take time for your gut to get used to digesting fiber.

Eat A Plant And Fish Based Diet

If we can focus our sites on whole foods like vegetables, fruits, nuts, whole grain, beans then we will decrease the amount of salt in our diets and we will definitely lose weight. Studies show that if you can consume more of these items in your diet then your weight will drop an average of seven pounds without even dieting and your blood pressure will drop 11 points. This type of diet has been shown to aid in preventing heart disease, cancer and it can also prolong life.

Eliminates Processed Foods And Sugar

You could not choose a better recipe to increase high blood pressure as well as obesity than processed foods as these foods are packed with salt, sugar, and unhealthy fats. It’s a mystery that why manufacturers feel they need to add huge quantities of salt and three teaspoons of sugar to healthy whole wheat bread.

Dental Hygiene

Good oral health has been associated with the condition of the heart where the studies show that gum disease and cardiac attack share common risk factors as bacteria engaged in the development of gum disease and it enters into the bloodstream which causes the inflammation of blood vessels. It increases the danger of having a heart attack so make sure to brush and floss your teeth twice a day for a minty fresh breath as well as for a healthy heart.

Get Your Beauty Sleep

Our body needs adequate rest in order to repair itself as sleep is one of the ways to do it. Getting about seven to eight hours of shut-eye each night on average keeps our cardiac function smooth so that it limits the risk of a heart attack.

Manage Your Stress Level

The modern-day hectic lifestyle has devoted to increased stress levels so using techniques like yoga and exercise can be in order to lessen the stress on your heart.

Smoking Kills

It is not only about the active smokers even those who do not smoke but hang around those who do are equally at risk. As they tend to inhale the second-hand smoke and then become the passive smokers which can result in the disease like lung cancer.  It also welcomes several signs for a host of heart-related complications including a heart attack.