Heart attacks are now a cause of more serious concern as cases are increasing across the country, especially in the younger population. The main reason for this increasing trend is the common presence of potential risk factors such as high blood pressure, diabetes, smoking and high cholesterol levels among the masses.
According to the Indian Heart Association, nearly 50% of heart attacks in Indian men occur before the age of 50, and 25% of these occur even before the age of 40. The prevalence of cardiovascular disease is also alarmingly high among individuals over the age of 45, emphasizing the early age at which heart-related problems begin to affect the country.
We give you the list of 8 expert-recommended tips to reduce the risk of a heart attack:
Heart-healthy diet
Studies suggest that dietary approaches to stop high blood pressure, such as DASH (Dietary Approaches to Stop Hypertension), where higher consumption of fruits and vegetables will lower blood pressure and cholesterol, significantly lower the risk of cardiovascular diseases, such as heart attack and stroke. In addition, a diet full of omega-3 fatty acids found in fish and certain nuts is indicated, as well as whole grains and foods that control blood sugar and help reduce inflammation.
Regular exercise
As the World Health Organization puts it, regular exercise plays an indispensable role in improving heart health. It recommends at least 150 minutes of moderate-intensity physical activity and 75 minutes of vigorous-intensity activity per week to maintain cardiovascular health. In addition, exercise can be used for weight control, which is also effective in reducing the risk of heart disease. Anxiety can be reduced and improvements in mental health can be seen, improving overall health.
Stop smoking
According to the Centers for Disease Control and Prevention, smoking damages blood vessels, raises blood pressure and increases the risk of heart disease. Quitting smoking heals the heart in a short period of weeks and reduces the risk of heart attacks over time.
Manage stress
Chronic stress has been shown to be strongly linked to heart disease. A study published in ‘The Lancet’, it examines the relationship between stress-related brain activity and inflammation in arteries was investigated as a pathway to cardiovascular disease. It can also cause somatic manifestations of chronic stress, including hypertension, which is one of the strongly established precursors to heart disease. To manage chronic stress and minimize its impact on heart health, experts recommend using strategies such as exercise, meditation, yoga and proper work-life balance.
Regulate blood pressure
High blood pressure can damage arteries and increase the risk of heart disease, according to the World Health Organization (WHO). Managing blood pressure is also done by maintaining a healthy weight, limiting alcohol consumption, reducing sodium intake, and taking prescription medications.
Being overweight
Obesity and overweight increase the risk of heart disease. Having a suitable diet and exercise will help to be at the ideal weight and consequently reduce the stress on the heart.
Limit alcohol
Chronic alcohol consumption can cause several cardiovascular diseases, including high blood pressure, heart failure and stroke. The WHO suggests that people should limit their consumption of alcohol to minimize the risks. For men this means less than 14 standard drinks in a week, while for women it is recommended that they limit their alcohol intake to less than 7 standard drinks per week.
Health checks
According to the National Institute on Aging, regularly monitored levels of cholesterol, blood pressure and blood sugar are key to early identification of heart disease problems. Early detection of irregularities in these areas can enable prompt intervention that significantly reduces the risk of heart attack. This proactive approach helps manage heart disease risk factors and may even prevent more serious health consequences.