Top ten important Tips to prevent heart attack disease and stroke.


Preventing heart disease and all cardiovascular diseases means making smart choices now that will pay off the rest of your life. Lack of exercise, a poor diet and other unhealthy habits can take their toll over the years. Anyone at any age can benefit from simple steps to keep their heart healthy during each decade of life.

> Follow are top 10 important tips to prevent heart attack as follows :-

1. Take responsibility for your health.
Cardiovascular disease is the major cause of death in America & other countries, accounting for 34 percent of deaths, many suddenly and almost all of them premature. This is down from 40 percent just four decades ago, mainly due to treatment of common risk factors. If you have diabetes, your risk increases dramatically. The best prevention against heart disease and stroke is to understand the risks and treatment options. The greatest risk is ignorance or misinformation. The first step is to take responsibility for your health.

2. Eat a piece of dark chocolate several times a week.
Believe it or not, several small studies suggest dark chocolate could be good for your heart. The beneficial effects are likely due to chemicals in chocolate called flavonoids, which help arteries stay flexible. Other properties of the sweet stuff seem to make arteries less likely to clot and prevent the bad cholesterol, LDL, from oxidizing, making it less likely to form plaque. Dark chocolate is also rich in magnesium and fiber. But steer clear of milk chocolate, which is high in butterfat and thus tends to raise cholesterol.

3. Exercise regularly
Regular exercise helps improve heart muscle function after a heart attack and helps prevent a heart attack by helping you to control your weight, diabetes, cholesterol and blood pressure. Exercise needn't be vigorous. Walking 30 minutes a day, five days a week can improve your health and exercise should be done in regular basis.

4. Go to bed an hour earlier tonight
A study of 70,000 women found that those who got less than seven hours of sleep had a slightly higher risk of heart disease. Researchers suspect lack of sleep increases stress hormones, raises blood pressure, and affects blood sugar levels. Keep your overall sleeping time to no more than nine hours, however. The same study found women sleeping nine or more hours had a slightly increased risk of heart disease.

5. Eat fish at least once a week.
Have it grilled, sauteed, baked, or roasted just have it. A study published in the Journal of the American Medical Association in April 2002 found that women who ate fish at least once a week were one third less likely to have a heart attack or die of heart disease than those who ate fish only once a month. Other studies show similar benefits for men. Another major study found regular fish consumption reduced the risk of atrial fibrillation rapid, irregular heartbeat a major cause of sudden death.

6. Have a beer once a day
A study published in the Journal of Agricultural and Food Chemistry found that men who drank one beer a day for one month lowered their cholesterol levels, increased their blood levels of heart-healthy antioxidants, and reduced their levels of fibrinogen, a protein that contributes to blood clots. Of course, red wine might be even better. Choose either beer or wine but not both.

7. Maintain a healthy blood pressure.
High blood pressure, called hypertension, is known as ‘silent killer’ as it goes without symptoms in most individuals. High blood pressure causes wear and tear of the delicate inner lining of your blood vessels. The higher your blood pressure the greater your risk. The risk begins to increase from a pressure of 115/70 mmHg and doubles for each 10 mmHg increase in systolic the larger number and 5 mmHg increase in the diastolic the smaller number. Heredity and increasing age raise the risks. Measuring blood pressures at home reflects more accurately your risk than having the blood pressure taken at a physician’s office. It is worth the investment to get a cuffmeter.It is best not to rely only on the readings at your doctor’s office as some individuals suffer from ‘white coat’ hypertension  their Blood Pressure is up only when they are at the doctor’s office. Others have ‘masked’ hypertension higher when not in the doctor’s office. Prognosis is best related to home BP. But for home blood pressure readings, you should not use finger or wrist units only regular upper arm units.

8. Don't take much stress/reduce stress.
Stress contributes to cardiovascular disease and, if severe, can cause a heart attack or sudden death. There are plenty of options that help reduce stress, such as regular exercise, adequate sleep, striving for a good marriage, laughing, volunteering or attending religious services. Watching TV generally does not relieve, but can aggravate stress. Also, try to avoid situations and people who make you anxious or angry.

9. Avoid smoking/quit smoking.
The most important thing you can do to improve your heart's health is to not smoke
. Also, avoid being around secondhand smoke. If you need to quit, ask your doctor for help.The evidence is overwhelming that cigarette smoking and second-hand exposure to smoke increases the risks of heart disease, lung disease, peripheral vascular disease and stroke.

10. Limit your calories.
Fad diets do not work. If any of them did, we all would be on that one. The obesity rate in Americans & Indians is alarming, contributing to a near epidemic of diabetes, which is a cardiovascular disease. If you have diabetes, your risk is the same as someone who already had a heart attack. Obesity is caused by consuming more calories than your body burns. Abdominal obesity is the major risk. Portion sizes and the amount of sugars in the American diet have dramatically increased over the past few decades. At the same time, the daily amount of exercise has been decreasing. It is good advice to ‘drink slim’ (such as water, tea, coffee). Use portion control before you start eating and push away from the table before you are full.
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Manav Pandya
August 13, 2016 at 3:12 AM ×

August 29, 2016 at 2:03 AM ×

Thanks for the useful tips.


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