Simple ways to help prevent a heart attack

flu shot; control stress, blood sugar; restrict phone use; Regular exercise… helps prevent risk factors for heart attack.

Top 13 ways to help prevent a heart attack

Flu shot

Adults over 65 are more likely to experience fatal flu complications, including heart attacks. Cardiologist Allen J. Taylor, chair of the division of cardiology at the MedStar Heart and Vascular Institute (USA), said many people don't know that the risk of a heart attack increases tenfold in the first few days and few days. weeks after an acute influenza infection. The flu shot can also help limit your chances of contracting Covid-19, a potentially deadly dual hazard.

Control stress levels

Stress can increase the hormone cortisol, which leads to an increase in visceral fat, which directly affects heart health. In addition, stress can increase adrenaline, a hormone that stimulates the fear and anger response, and increases heart rate and blood pressure. These hormones, in high concentrations, cause an inflammatory response in the body, which in turn can lead to heart problems, including heart disease and heart attacks.

Limit phone use

A recent study by the American Psychological Association found that people who regularly surf social media, check email and other apps on their smartphones are more stressed than a control group. Nieca Goldberg, cardiologist and volunteer specialist for the American Heart Association, recommends staying away from smart devices during the weekend.

Using smartphones for too long can be bad for the heart. (Photo: Freepik)

Avoid toxins

Chemicals in processed foods such as pesticides, alcohol, nicotine, stimulants and sweeteners all put a strain on the cardiovascular system, according to speaker Shae Leonard, a functional medicine specialist. They cause oxidative stress, which leads to vascular damage, deposits and cardiovascular disease.

Control blood sugar

Elevated blood sugar is responsible for oxidative damage to the arteries, endothelial dysfunction, hypertension, and cholesterol accumulation and blockage. These are risk factors for cardiovascular disease, including heart attack.

Get enough sleep

Dr. Beverly Yates, an American diabetes expert, recommends that each person should sleep 8-9 hours a night to prevent cardiovascular problems. Create and maintain healthy sleep habits by going to bed at the same time each night and waking up at the same time each morning.

Do exercise

Regular exercise strengthens the heart, pumps blood more efficiently, and reduces pressure in the arteries. In fact, 150 minutes of moderate exercise (walking) or 75 minutes of vigorous activity (running) per week, can help lower blood pressure and improve heart health.

Any exercise is better than no exercise. You can set a daily step goal, climb the stairs, or engage more in any activity that requires movement and brings you joy.

Drinking coffee

Richard Collins, a cardiologist in Littleton, Colorado (USA), said that coffee has the effect of contributing to the prevention of heart disease and diabetes. A study from Germany found that drinking 4 cups of coffee can help endothelial cells (the cells that line the inside of blood vessels) work better, which in turn can help the heart pump blood more efficiently.

Drinking a moderate amount of coffee can prevent heart disease and diabetes. (Photo: Freepik)

Vitamin supplement

Dietary B12 and folate deficiencies increase the cellular waste product homocysteine. When this substance is increased, it causes inflammation of the endothelial cells lining the blood vessels in the heart, increasing the consistency of the blood. This combination causes blood clots, leading to heart disease and stroke.

Limit salty foods

The American Heart Association recommends a maximum daily sodium intake of 2,300 mg. Eating too much salt can be problematic for heart health as sodium is one of the leading causes of high blood pressure, a risk factor for heart disease and heart attacks.

Therefore, you should consider the amount of salt when cooking. When buying packaged foods, check the nutrition facts panel to identify products that have sodium levels within the standard.

No smoking

Over time, smoking contributes to atherosclerosis (plaque buildup in the arteries), which increases the risk of disease and death from heart disease, heart failure, or heart attack.

Avoid drinking too much alcohol

Drinking alcohol regularly or drinking too much alcohol can damage the heart, leading to heart muscle diseases. Regular alcohol consumption can also increase blood pressure, a risk factor for heart disease.

Health care

The advice of American cardiologist Sonal Chandra is to persevere in doing 20-30 minutes of relaxation and self-care to prevent the risk of heart disease.