Did you that about 610000 people die of heart-related diseases in the United States annually? This translates to one in every four deaths being out of coronary heart diseases, which are ranked top among these killer diseases.
Over the years, researchers have proved that lifestyle and diet contribute largely to the occurrence of heart diseases. For instance, most processed food contains cholesterol, which is deposited on the walls of the heart causing the arteries to narrow. The heart is forced to pump harder to circulate oxygen and this can be a major cause of a heart attack.
You, therefore, need to learn how to protect your heart from illness, by maintaining a healthy lifestyle.
Are You Wondering How to Protect Your Heart? 8 Ways to Keep Attacks Away
In addition to the tips on how to prevent a heart attack, an important device known as aed machine has helped many people suffering from a sudden heart attack.
In essence, this equipment works by emitting an electric shock that stabilizes the heart in the case of a cardiac arrest. Its purpose is to restore a normal heartbeat when the heart stops beating involuntarily.
The rate of heart attacks is alarming. The prospects of having a heart attack are very scary. However, all is not lost.
Here are effective tips you can use to protect your heart.
1. Look at the Whole Picture
Most people who are enthusiastic about preventing cardiovascular diseases have a limited approach when it comes to confronting this matter. In most cases, they will introduce fish or walnuts to their diet and believe that everything has been taken care of.
While fish and other low carb foods are excellent in the management of heart disease experts believe that you should complement them with a wholesome healthy. They advise that a person should adopt a wholesome living and incorporate an assortment of fruits and vegetables, low-fat dairy products and whole grains.
In other words, focus on the big picture for more benefits.
2. Reduce Your Portion Size
In the recent past, there has been a major shift where cardiologists are more concerned in the number of calories consumed by their patients. Overloading your plate can lead to the consumption of more calories than you really need.
Ensure you use a small bowl or plate to control your portions and have a generous helping of low-calorie foods such as fruits and vegetables. Consequently, high-calorie and processed foods should.
If you are concerned about how to protect your heart as well as your waistline, then you will need to incorporate this strategy in your pursuit
3. Regular Exercise
Exercise helps the body to burn calories, which is a major benefit in heart disease prevention. In addition, exercise encourages the arteries to dilate more readily and also balances the activity of the sympathetic nervous system – which controls heart rate and blood pressure.
While the effects of an exercise may take months or even years to be seen or felt, it is encouraging to note that even a single session of work out can go a long way in protecting your heart through a process known as ischemic preconditioning.
4. Keep Stress at Bay
Stress may not be directly linked to heart attacks but it is a risk factor and trigger for heart disease. Extreme stress levels can subject your heart to unnecessary excitement due to the production of adrenaline hormone. The heart is forced to beat faster and that unwarranted pressure could be detrimental to the heart.
5. The Yummy Omega Fish Oil
If you have been researching on how to prevent a heart attack then you have probably come across this interesting fact. Pure fish oil rich in omega 3 has continued to baffle researchers and cardiologists due to their ability to prevent cardiovascular diseases.
This is largely because of the presence of beneficial unsaturated acids, which reduce the risk of a heart attack. In the recent past, doctors have found that other nutrients in fish could produce better results when combined with omega-3 fatty acids.
Although some researchers would like to water down these facts, it is advisable for a person to consume fish rich in omega -3 regularly to reduce the risks of a cardiovascular attack.
6. Quit Smoking
Smoking affects your heart more negatively than anything else you can think of. Studies prove that smokers are twice as likely to suffer from heart-related diseases compared to non-smokers. If you are a smoker, quitting this habit is the most important thing you can do to your heart.
Looking at it from a medical perspective, you will realize that carbon monoxide emitted decreases the oxygen in the blood causing the heart to pump harder. In the same breath, nicotine is said to have excitation effects making the heart to beat faster.
Passive smoking is equally harmful and many non-smokers have developed congenital problems because of being exposed to second-hand tobacco smoke. It is important to look out for the welfare of others who could be either your friends, colleagues or family.
7. Drink in Moderation
This is a relatively debatable point since moderation means different things to different people. However, restrain your alcohol intake of 1-2 drinks per day to reduce the chances of a first-time heart attack.
The problem comes when individuals are unable to control themselves and drink more than the recommended amount. Alcohol adds calories leading to weight gain, which contribute largely to heart diseases.
8. A Good Night’s Sleep Is Essential
Getting enough sleep will decrease your risk of obesity and diabetes, which are closely related to the development of heart disease. It is advisable that you embrace sleep hygiene and ensure that you get at least 7 hours of sleep.
Sleep apnea interrupts breathing during sleep and thus depriving one of quality night rest. If you think you are suffering from any sleep disorder, consult an expert so that it will not exacerbate to something life-threatening
Learn How to Protect Your Heart and Make Your Health a Priority
Heart disease may be a leading cause of death globally but armed with the right information you are able to protect your heart from any misfortune. Some of the risk factors discussed are controllable while some are just beyond your control.
These tips on how to protect your heart offer you diverse ways of heart disease prevention for wholesome fruitful life.
Read more on our blog on how you and your family can maintain an all-around healthy lifestyle.