Top 10 Ways to Avoid a Heart Attack

Top 10 WMany cardiac related problems occur due to blockages in arteries that carry purified blood away from the heart to different parts of the body. Heart attack occurs when the heart muscle is damaged or does not receive enough oxygen. Indeed, sometimes it becomes difficult to differentiate heart attack and heartburn.
The common signs of a heart attack are tightness, sweating, pain, discomfort in the chest, nausea, and vomiting that is accompanied by intense pressure in the chest. Heart attack may occur due to smoking, diabetes, high levels of cholesterol, hypertension, family history of heart diseases, atherosclerosis, lack of exercise, obesity, and fast foods. There are some points how one avoid the risk of heart attack.

1.#Quit smoking: Smoking harms nearly every organ in the body, including the heart, blood vessels, lungs, eyes, mouth, reproductive organs, bones, bladder, and digestive organs. The chemicals in tobacco harm you all the body cells, they can also harm and disturb your body heart and the structure and this leads to heart attack. Smoking is a major factor for heart diseases. ##
2.#Eat a heart-healthy diet: Have plenty of water, eat fish rich in omega-3 fats 3 times a week, don’t take heavy dinner.

3.#Avoid fatty foods, excess salt, and red meats: Eat fewer products that are high in saturated fats. Some of these are egg yolks, hard cheeses, whole milk, cream, ice cream, butter, and fatty meats (and large portions of meats). Eliminate fried foods and replace them with baked, steamed, boiled, broiled, or microwaved foods because when you decide to create a healthy lifestyle, especially in hopes of losing weight or for healthy heart you have to consider your eating habits. One mainstay in an unhealthy, overweight eating regimen is fried food. If you want to decrease the amount of fat and calories you take in, eliminating fried foods is a great place to start. When you start to eat baked foods, whether meat or vegetables, you decrease the amount of fat, cholesterol and simple carbohydrates. Baking and roasting lean meat and vegetables requires little fat and will bring out the food's natural flavors.

4.#Look at food labels. Pay special attention to the level of saturated fat. Check the total fat in 1 serving. Pay special attention to the amount of saturated fat in 1 serving. Also see Dietary fats explained. Always choose foods that are low in saturated fat. For example, drink skim or 1% milk instead of 2% or whole milk. Skim milk has only a trace of saturated fat. Whole milk has 5 grams of this fat per serving. Fish is much lower in saturated fat than beef. Three ounces of fish has less than 1 gram of this fat. Three ounces of hamburger has more than 5 grams.

5.#Lower your cholesterol: High blood cholesterol is a condition that greatly increases your chances of developing coronary heart disease. Extra cholesterol in the blood settles on the inner walls of the arteries, narrowing them and allowing less blood to pass through them to the heart.

6.#Exercise daily for Healthy Lifestyle: Cardio for 30 minutes in a day is excellent for increasing your heart rate. Climbing the stairs, a brisk walk, orbital exercise machine or treadmill, anything to get your heart rate up. Play with your kids like badminton, cricket etc. make it a family affair. If you already do a vigorous aerobic routine or enrolled in an exercise class, then three days a week for 20 minutes a day is good. Always check with your doctor before you add any new cardiovascular exercise to your routine and especially if you’ve been diagnosed with a heart condition. Also, listen to your body when you are exercising, like take rest during your exercise if you feel so, don’t give so much of pain to your muscles.

7.#Arm yourself with risk-reducing vitamins: Antioxidant vitamin supplements, particularly vitami
E and homocysteine-lowering agents such as folate and B6, have promising roles in prevention of cardiovascular disease, but conclusive evidence may hinge on the results of several ongoing randomized clinical trials. When it is found in unusually high levels, homocysteine brings the same degree of risk as having high cholesterol does. The B vitamins, especially folic acid and B12, will drive elevated homocysteine levels down to normal, often without the need of any prescription medication.

8.#Sleep well: Get enough sleep. Sleeping well reduces mental stress and stabilises one's heart rate. It also keeps you away from frustration and irritation. One should avoid stress over a long period. Manage stress by prioritising your jobs from the most important to lesser vital ones. One needs to do a proper time-management to stay active and happy.

9.# Moderate your alcohol consumption: Alcohol has a devastating effect on your heart and raises the risk of high blood pressure, heart attack, and strokes. If one is in a habit to have alcohol on the daily basis that it can be replaced for your regular drinks; wine increases the good cholesterol HDL level, which takes the bad cholesterol away from the blockages. But it should be consumed in limited quantity otherwise it becomes counterproductive.

10.#Monitor your diabetes: Keep your diabetes under control. Suffering from diabetes exposes you to heart diseases in addition to other ailments.
ays to Avoid a Heart Attack