Heart attack and stroke are two of the commonest reasons of sudden death. According to a research report, it takes about ninety seconds to a person to die of heart problem. The U.S. Centers for Disease Control and Prevention reveals that every minute someone in America dies of heart attack, while every 4 minutes, someone dies of a stroke. Both of these diseases are very dangerous. Here are the top 10 best tips to lower risk of heart attack or stroke.
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10. Stay Informed
Ignorance about your health can be risky. It is better to stay informed about any possible heart diseases or other health issues. Some major risk factors of heart attack or stroke are high blood pressure (hypertension), high cholesterol, diabetes, obesity, excessive alcohol consumption, physical inactivity, smoking and stress. It is good to talk to your health care professional every now and then to get updates about your health.
9. Follow a Heart-Healthy Diet
Be careful that you eat heart-friendly diets. If you have been using excessive fats, and the foods containing much carbohydrates, then keep a quit over it. Ensure to include vitamins, minerals, fibers and other nutrients in your daily diet. Serve yourself with vegetables and fruit juices, as well as cereals, legumes, whole-grain foods and low-fat dairy products.
8. Exercise or Walk Everyday
Do regular exercise or walk, without any delay. Those who are habitual of workouts or yoga have lower chances to develop heart problems. Stop living inactive life. Regular exercises benefit your heart by reducing the weight, blood pressure, and total cholesterol level of the body.
7. Maintain Healthy Body Weight
Being overweight or obese is itself a big issue. This may be due to high intake of junk meals and cholesterol, leading to high blood pressure and diabetes. If you feel that your body weight is more than enough, this is time to lose some pounds to stay protected from heart attack or stroke.
6. Control Your Stress Level
Stress, anxiety, and depression are amongst the main reasons of heart attack and stroke. Don’t keep yourself in any of these situations, and try to live healthy life. Persisting stress can increase the risk for atherosclerosis and cardiovascular disease by evoking negative emotions, leading to increase in the level of pro-inflammatory chemicals in the body called cytokines.
5. Get Enough Quality Sleep
Get enough quality sleep to stay fit and energetic the whole day. The people who don’t take sleep properly have high chances to suffer from heart attack, stroke, high blood pressure and congestive heart failure. Adults should take at least six hours of sleep while the children can enjoy eight to ten hours.
4. Stop Smoking
Stop smoking if you are serious about your health. Smoking cessation is effective to improve cardiovascular health. The harmful chemicals in tobacco smoke play their role in damaging the blood cells, leading to atherosclerosis, which turns to heart attack. Smoking also causes lung diseases, peripheral vascular disease, and strokes.
3. Drink Wisely
Keep a control over your drinking habits. It is okay if you drink wine once or twice a week, but its excessive use can cause many problems. Red wine, in moderate amount, protects against heart disease because it contains the antioxidants resveratrol and catechins that are good for artery walls. Don’t be addict to it otherwise this can lead to increased inflammation, affecting heart health negatively.
2. Get Regular Health Screenings
It is good to get regular health screenings and tests. We often ignore the symptoms of high blood pressure, high cholesterol and diabetes, which are all harmful for heart and blood vessels in one way or the others. Make yourself habitual of screenings that reduce the risks of heart attack or stroke. Consult your physician in this regard.
1. Manage Health Problems
It is your duty to manage health problems. Keep a control over your high blood pressure, high cholesterol and diabetes like so-called minor problems. Lower their risks by limiting your salt and sugar intake, as well as doing regular exercise and taking medicines on a daily basis as per recommended by your doctor.
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