With the increase in pollution, improper lifestyle and stressful life, the risk of heart attack is also increasing day by day. Heart attack used to be a major cause of death of old aged people, but now it’s affecting the young ones too! There has been a significant increase in the rate of silent heart attacks in the young people! That’s why it’s very important to take some time for your heart that beats 1, 15,000 times a day and take care of it.
So, if you want to make your heart healthy and live a long life, then it’s very important to follow a proper lifestyle and stay away from stress. Here are some tips that can reduce the risk of heart attack in both young and old people, to a great extent.
Fat is an important part of our diet. But to keep your heart healthy, you need to clearly differentiate between good and bad fat.
Saturated fats are called bad fats because they increase the risk of obesity and heart problems, whereas unsaturated fats are called good fats. For a healthy heart, you should only eat foods containing polyunsaturated or monosaturated fats and avoid trans or saturated fats.
Unsaturated fats not only reduce the risk of heart attack but also provide nutrients to your body and maintain your body’s cells.
So, switch to foods made by unsaturated fats and use them as cooking oil. Good choices are corn, grapeseed, olive, peanut, safflower, sesame, soyabean and sunflower oil.
Fish and nuts
Fish is an important source of Omega-3 fatty acids. It also contains protein and unsaturated fat. Omega-3 fatty acids like DHA and EPA are very important for our body since they are not synthesized by our body. Fish is the best natural source of these Omega 3 fatty acids.
So, increase fish content in your diet.
Nuts have been proved as major factor that reduce the risk of heart attack, if consumed daily. They improve cardiovascular health by providing essential minerals and fatty acids.Walnuts are a good alternative of fish for Omega-3 fatty acids, for vegetarian people.
Stress is one of the major causes of heart diseases. The busy stressful life and tensions in day to day life have increased the risk of heart attack among people.
So, one should try to avoid stress as much as possible.
Tips to curb stress:
- If you’re tensed talk to someone to relieve yourself.
- Keep meditation and yoga in your daily routine.
- Never over think on anything. There is solution to every problem and time passes on.
- Take deep breaths whenever you feel tensed.
What to avoid?
A study shows that high intake of sweetened beverages like juices and aerated drinks and fast foods trigger heart attack!
So their consumption should be minimized. Intake of fast and processed food should be limited to 1-2 times a week only.
Tobacco consumption also increases the risk of heart attack. So, one should avoid tobacco completely, to keep his heart healthy.
A healthy and happy mind is always free from risk of heart attack. Whenever you are relaxed, you are free from stress and hence reduce the risk of heart diseases. Sleeping makes you relaxed and hence proper sleep is very essential for a healthy life. So, try to sleep 6-8 hours daily that would curb your stress and hence the risk of heart attack.
Obesity and Exercise
It’s very important to avoid obesity and maintain your BMI, to live a long life. BMI stands for Body Mass Index and it is an important factor in determining whether you have a fit body or not?
Avoid fast food and processed food. Keep exercises in daily routine and keep yourself physically active. All this would not only make your body fit and active, but would also reduce the risk of heart attack.
- Add 2-3 servings of fresh fruits and vegetables in your daily diet.
- Add whole grains in your meal.
- Add Omega-3 like walnuts, fatty fish etc to your diet twice a week.
- Drink at least 2 to 3 litres of water in a day.
- Ensure proper sleep of 6-8 hours daily.
- Reduce salt and other sodium content in your diet.
- Practice yoga and meditation daily to reduce stress.
- Involve yourself in physical exercises daily.
These were some ways to reduce the risk of heart attack and live a healthy life.
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