Cardiologists Suggest Doing This One Thing Every Day to Reduce Your Risk of Heart Attack

 

About 800,000 people suffer a heart attack annually in the United States. The true number could actually be much higher because, according to specialists, at least half of heart attacks are "silent," meaning that the victim may not seek medical attention despite having few to no symptoms. You want to take every precaution to prevent a heart attack. They attack may be extremely dangerous and cause damage to your heart, regardless of how silent they are.

There are certain things you can do (and not do) that will dramatically lower your risk of having a heart attack, even if there is no foolproof technique to ensure you won't ever experience one.

 Largest Heart Attack Risk Factors

The good news is that most of the major risk factors for a heart attack are under your control or at least improvable.

The key modifiable/treatable risk factors are listed by an expert:

Cholesterol: Doctor advises you to be aware of your cholesterol levels and the risks related to high low-density lipoprotein cholesterol. "It’s important to consult treatment options with your doctor and discuss options to lower your cholesterol if it is elevated.”

Being overweight: A BMI of 20 to 25 is considered healthy weight, according to the doctor.

Pre-diabetes and diabetes: The doctor advises aiming for a HbA1c of less than 5.6.

Elevated blood pressure or hypertension: According to the doctor, your blood pressure should ideally be at or below 120/80.

Way of life customs: This covers habits including drinking alcohol, smoking, dieting, and exercising.

Certain risk factors are also beyond of your control. These, in addition to age and gender, consist of:

History of the family: According to the doctor, having a family history of heart attacks raises your personal risk.

Increased levels of lipoprotein (a): The doctor states that although there is presently no way to change this, lipoprotein (a) modifying drugs may make a difference in the future.

Cardiologists Share the One Daily Habit That Can Reduce Your Chance of Having a Heart Attack:

Eating a nutritious diet is one adjustment you can make to quickly lower your chance of having a heart attack, says an expert. According to the doctor, this should consist of "lots of fruits, veggies, whole grains, and lean proteins." "The chance of having a heart attack can be considerably decreased by adopting a heart-healthy diet low in sodium, trans fats, saturated fats, and refined carbohydrates.”

Doctor reiterates that guidance. The doctor advises having 50% fruits, vegetables, or legumes on each plate, 25% lean protein (fish, tofu), and 25% whole grains. "This dish should be fresh, lightly processed, low in salt, and full of color, especially in the vegetables.

We can attempt to include the DASH (dietary approaches to stop hypertension) and/or Mediterranean diets, which are both regarded as "heart healthy," into our lives using this "recipe" for a healthy diet.”

Additional Adjustments You Can Make to Lower Your Risk of Heart Attack:

You can reduce your chance of having a heart attack by making a few minor adjustments to your daily routine in addition to optimizing your diet.

Exercise: According to the doctor, most people should be moving more. He suggests aiming for 30 minutes of exercise most days, with a weekly total of 150 minutes.

Give up smoking and drink in moderation: An expert clarifies, "It's not just about what we do eat; it's also about what we don't eat/put inside our body, like toxins." Therefore, the best option for heart health would be to avoid alcohol entirely, but if you do choose to drink, it would be best to limit your intake to one or two drinks each week. Additionally, I would advise against smoking anything, including marijuana or nicotine. Both smoking and vaping can cause inflammation, which eventually raises the risk of a heart attack or stroke.

Acquire stress management skills: Persistent stress may be detrimental to your heart. The expert advises you to "find things that help you chill, like hobbies or deep breathing."

Make time to sleep: Getting enough sleep has several health benefits, one of which is heart health support. The majority of people need seven to nine hours of sleep every night, according to an expert. And since we require excellent quality sleep, we should attempt to avoid using screens right before bed after it gets dark outside. We should also strive to establish a regimen that involves practicing good "sleep hygiene" to unwind before bed and stick to the same schedule every day that is in sync with daylight and darkness. Additionally, I advise talking to a sleep apnea screening provider if you snore.

Understand your risk score: It can be helpful to know which high-risk elements you need to address in order to achieve positive changes. "80% of heart attacks and strokes are preventable with adoption of a healthy lifestyle and treatment of risk factors, coined as 'life's essential 8,' according to the American Heart Association and the World Health Organization," says an expert. "Everyone should find out what their "Life Essential 8" score is and receive a customized “lifestyle prescription on how to raise it.”

The good news is that you may significantly improve your heart health and reduce your risk of having a heart attack by implementing a few very simple, yet crucial, changes. Simple lifestyle adjustments made early in life can have a significant impact on the course of heart disease, according to one expert. "I prefer to think of it as a train traveling down a track. We know where the train is headed statistically since heart disease is the biggest healthcare concern in the world and in the United States. But early in life, a few minor adjustments to the train's direction can take it to a completely different place. Understand your numbers so that you can adjust your risk and know it.

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