Every 40 seconds, someone in the United States experiences a heart attack. The unfortunate fact is that, according to the Centers for Disease Control and Prevention, 47 percent of Americans are at high risk for heart disease, and have at least one of three key factors: high blood pressure , cholesterol levels and smoking. Most of the known diseases, heart attacks and diseases are preventable. Without further ado, these are the five best tips you can take to reduce your risk of heart attack, courtesy of the National Health Service of the United Kingdom: Eat a healthy diet An unhealthy and high-fat diet will cause fatty plaques to accumulate in your arteries, making your hardness worse (atherosclerosis). Together with high blood pressure caused by increased salt intake, the risk of heart attack increases. This is because fatty foods contain an unhealthy type of cholesterol in the blood. This type is called low density lipoprotein (LDL), better known as "bad" cholesterol. Made primarily with fat and with only a symbolic amount of protein, it blocks the arteries. High density lipoprotein (HDL), on the other hand, is made primarily with protein and has small amounts of fat. It reduces fat deposits in your arteries, giving it the name of "good" cholesterol. There are two types of fats related to cholesterol: saturated and unsaturated. Because saturated fat increases LDL levels in the blood, foods that contain high levels of it should be avoided. Examples of foods with saturated fats include butter and cheese, sausages and cuts of fatty meat and foods that contain palm or coconut oil.
As part of your diet, it is better to reduce the amount of salt in your food, as it can increase your blood pressure level. Instead, increase your intake of low-fat and high-fiber foods, such as brown rice, bread, pasta, and many fruits and vegetables. Fruits and vegetables are special because they contain vital vitamins and minerals that help keep your body healthy, so it is recommended that you eat five servings each day. Although it is optional depending on the diet you are following, blue fish with unsaturated heart-healthy fats such as sardines and salmon also add to a healthy diet.
When cooking, substitute cheese and butter with vegetable and vegetable oils such as olive and avocado oil. Smoking Smoking increases your risk of heart attack because it not only causes atherosclerosis, but also increases your heart pressure. If you are willing and committed to quit smoking, find a general practitioner who can prescribe a treatment that will help you with withdrawal symptoms you may experience. Limited alcohol consumption Persistent hypertension, or high blood pressure, can affect your arteries and heart, increasing your risk of heart attack. Fortunately, there are ways to reduce the risk of high blood pressure, and one of them is to limit the intake of alcoholic beverages. If you drink alcohol, it is better to avoid: Drink more than 14 units of alcohol per week. (Note: in the United Kingdom, alcohol units are used to express the amount of pure alcohol in a beverage. In other words, to tell you how strong an alcoholic beverage is, 14 units of alcohol equals 6 pints of beer power half, or 10 small glasses of low concentration wine.) Spread your drink for three or more days if you drink more than 14 units of alcohol per week. This is because regularly exceeding the recommended limits will raise blood pressure and cholesterol levels. In addition, it is better to avoid excessive alcohol consumption or excessive alcohol consumption in a short period of time or drink to get drunk, as it can cause a sudden, large and potentially dangerous increase in blood pressure. Weight loss Being overweight also causes an increase in blood pressure because it forces your heart to work harder to pump blood around your body. To find out if your weight is healthy or not for your height, it is better to use a body mass index (BMI) calculator. If you need to lose weight, remember that losing a few pounds can make a positive difference in both your blood pressure and your heart health. Exercise Another way to reduce the risk of heart attack is also a proven one: being active and exercising regularly In addition to helping you lose weight, both will keep your heart and blood vessels in good condition, lowering your blood pressure level. It is recommended that you do low impact exercises such as walking, biking and swimming. The number of complications of heart disease, such as heart attacks and strokes, has declined in the last decade. Photo courtesy of Shutterstock. (TagsToTranslate) 5 (t) heart attack (t) (t) prevention (t) tips (t) 5 best tips (t) heart attack prevention (t) best tips for heart attack prevention (t) heart attack prevention tips