Top 9 Tips to Reduce Risk of Heart Attack or Stroke
The leading cause of death among men and women is the heart disease common being heart attacks and strokes. Every year, more than 1 million US citizens experience a heart attack, and almost half of them are fatal. Anybody can have these diseases but there are some precautions that if taken wisely can help you lower down your risk of a heart attack. Here are some tips that you may consider to reduce risk of heart attack and other heart related illnesses.
Know Your Health
Knowing your own health is a significant action for you to be aware of what is happening to you. Also being informed about the signs and symptoms of heart attack and stroke is also necessary to be alert of whatever happens. Know the risk factors of these diseases like having high blood pressure, being overweight, smoking etc.
Exercise is really important for your body. Exercising regularly may decrease your blood pressure and bad cholesterol levels. You can lower your risk of heart attack by 30% – 50% if you will have moderate exercise daily. Try 15 minute walk in the morning and evening daily. Regular physical activity will improve your overall health and fitness, and reduce your risk for chronic diseases.
Read – 7 Exercises for a flat stomach at home.
Stress increases your risk of having heart disease and also affect the functioning of your heart. Stressed people are more likely to have unhealthy habits like smoking, drinking and too much eating that may lead to gain weight. To relieve stress, you must be physically active and also take time to laugh and relax.
Well its definitely true –
“Laughter is the only medicine, without side effects.” ― Shannon L. Alder
Do Not Smoke
Tobacco use and smoking doubles the risk of getting a heart disease and stroke. It’s just not heart diseases which are caused because of regular consumption of cigarettes and other tobacco products but many other disease are born if you chose to continue smoking. The harmful substances in cigarette can damage your blood cells which can affect your heart and blood vessels. The best time to quit smoking is NOW. Yes, it’s never too late to quit smoking. Learn more about “How to Quit Smoking – 3 Easy Steps”
Have a Healthy Diet
Foods that you eat make you energized every day. Carefully choosing the foods that you eat can reduce the risk of having heart disease and stroke. Try to consume foods that are rich in vitamins, fiber, minerals, and other nutrients that are important to your body. Avoid fatty foods in your diet to prevent having excess fats in your body. A healthy diet will comes with healthy heart.
The latest guidelines from Dietary Recommendations for Americans 2010 include the following:
- Eat more foods from plants, such as vegetables and beans, whole grains, and nuts.
- Eat more seafood in place of red meat, poultry, and eggs.
- Limit the intake of sodium, solid fats, added sugars, and refined grains.
- Reduce calories you eat and drink and increase calorie you burn through physical activity.
Check out Healthy Things to Do Before and After Dinner
Keep Healthy Body Weight
Being overweight may increase your risk to heart disease and of course high cholesterol and high blood pressure. Calculate your BMI to know if you are healthy or not. A healthy BMI falls between 18.5 and 25. Scoring 30 in BMI may indicate that you are overweight. Learn How many calories should I eat to lose weight
Get Enough Sleep
People who lack enough sleep can increase the risk of having heart disease. You must get 6-8 hours of sleep every night. If you sleep and wake up feeling energized, it means that you had enough sleep.
Drinking red wine in moderation may reduce your risk to have heart disease because it has catechins and antioxidants that help protect your artery walls. Drinking too much alcohol can increase blood pressure and increase your risk of getting a stroke. Aim to drink in moderation. Its advisable to drink no more than 2 drinks a day. 2 drinks for men and 1 drink for women in a day
One drink is equal to:
12 ounces of beer
5 ounces of wine (1 glass)
1 ¼ to 1 ½ ounces of liquor
Have Check Up Regularly
Check up regularly may help you detect any problems with your body. Annual physical exam and regular blood pressure check may decrease the possibility of getting a heart disease. If you have high blood pressure, high cholesterol and diabetes, you must consult regularly to your doctor and ask assistance with your illness to reduce further complications that may lead to heart disease.