Having a heart attack is a terrible experience. If you have had a heart attack, or are close to someone, you should know this: You are not alone. In fact, tens of thousands of people survive a heart attack and live productive and happy life.
A heart attack also called a myocardial infection, occurs when a part of the heart muscle does not receive enough blood.
The more time goes by without treatment to restore blood flow, the more damage is done to the heart muscle. The leading cause of heart attack is coronary artery disease (CAD)
Keeping your heart healthy is everything, and did you know that 80% of premature heart disease and stroke can be saved? True, with such difficulties, wouldn't you like to know what you can do to reduce your risk?
Although we all think we know what to do to maintain a healthy heart, do we really do all that? Just changing a few things every day can be a huge benefit to our hearts, and keeping it healthy and happy goes a long way toward our well-being. Who's inside
If you've ever been to an ER with a chest problem, you know one of the first questions they ask you if you smoke.
Not only does it stink, but it also costs a lot of money and makes you sick, smoking is a risk factor for both heart attack and stroke.
Not surprisingly, one of the most important things you can do to improve your heart health is to smoke!
Other things on this list include proper weight management, calorie limiting, exercising, maintaining blood pressure, reducing stress, monitoring your cholesterol levels, and of course knowing the risks.
Simply, stroke risk factors, in addition to smoking, high blood pressure, diabetes, high cholesterol, age, family history, birth control pills, pre-existing heart attacks, heart failure, and excessive alcohol consumption.
Similarly, the risk factors for heart attack are again, high blood pressure and high cholesterol levels, diabetes, hormone replacement therapy, smoking, and not exercising enough.
Imagine how 'heart' healthy we would be if we exercised as much as we could, ate, kept a close eye on our blood pressure and cholesterol levels, and tried to maintain a healthy lifestyle.
Sometimes, even when we try really hard, there are heart attacks and strokes. If you experience sudden weakness or numbness in the face or limbs, if you have a sudden severe headache, difficulty speaking or understanding speech, sudden dimness in one eye or blurred vision May have a stroke If you have chest pain, pressure, pain, squeezing or pain in your arms, back, neck, jaw, abdomen, shortness of breath, nausea, mild redness or you have a cold sweat, you may have a heart attack Can Immediately in both cases! Seeking medical help alone can save your life!
Walking! It is good for your heart attack (myocardial infarction)
Walking is an inner human task that serves many roles. First of all, it helps to clear the mind, sharpen our thoughts and calm us down.
Second, it is an excellent exercise that helps to tone the legs, reduce excess weight, improve lung ventilation and overall health. This is a great way to reduce your risk of a heart attack. (myocardial infarction).
It temporarily speeds up the heart rate, increases blood circulation through the body, and brings more oxygen to other organs. At the same time, walking increases the lungs' ability to take in oxygen from the air, lowers blood pressure, and improves cholesterol and blood sugar levels.
Walking can help slow down the aging process and it doesn't matter how old you are.
It is low impact, does not require any special equipment or skills, and can be done at any time of the day and at your own pace. In addition, you can usually walk without worrying about the risks associated with some form of exercise.
We carry our body weight when we walk. This is called weight lifting exercise and some of its benefits are:
1-Increases heart and lung health
2-Reduces the risk of heart attack (myocardial infarction)
3-Better management of high blood pressure, diabetes, muscle, and joint stiffness
4-Improved blood lipid profile
5-Increase muscle strength
6-Loss of body fat
To get heart health benefits, it is important to walk at least 30 minutes every day. Faster means you can still talk, but also a little bit of pride. You don't even have to be non-stop. A three to ten-minute walk a day will work just as effectively. Regular walking will help lower blood pressure and strengthen the heart. So, try to follow your daily routine.
1-Take the stairs and avoid the elevator
2-Depart one or two stops before public transport and walk to the last destination (home or work)
3-Walking, not driving, going to local shops
4-Get your kids to school
5-Parking your car from your destination.
As mentioned, regular walking stimulates the aging process and also helps repair old DNA. Encouraging lunch, walking with friends or co-workers for lunch, walking with your or your neighbor's dog, joining a walking club, measuring the number of steps taken daily, and starting to increase gradually.
It is recommended that they start with 2,000 steps and work for 5,000 steps. Once you have reached the desired goal, you may want to maintain your fitness level or set a goal of 10,000 steps. Remember, even a little walk is good but much better.
However, put your safety first. If the weather was harsh and the roads were slippery, you would walk down the long corridors or stairs to a mall.
Regular physical activity is an effective and low-cost way to prevent heart disease.
Eating 10 heart-healthy diets (Foods) to lower your cholesterol
Cholesterol is an important fatty substance that is used to make hormones (such as vitamin D), build healthy cells, and digest your food.
Your body can get cholesterol from two different sources: your own body or the food you eat. Dietary cholesterol, ie cholesterol from food, is found only in animal-based products (ie meat, dairy products, eggs, etc.).
Dietary cholesterol is not essential for your health because your liver makes all the cholesterol you need. So, no need to worry if you are a wagon!
Traditionally, LDL cholesterol is called "bad" cholesterol and HDL cholesterol is called "good" cholesterol. The total cholesterol level is less than or equal to 200 mg / dL and the LDL level is less than or equal to 100 mg / dL. If you consume animal-based foods, it is a good idea not to exceed 300 mg of cholesterol per day.
Sometimes cholesterol levels are so high that they can be a problem for your health and your heart. Cholesterol levels are usually over 240 mg / dL. High cholesterol can lead to the development of heart disease. If you have high cholesterol or just want to prevent it from getting too high, include the following foods in your menu.
1-Apple: Apple Pantone is a soluble fiber that helps remove cholesterol from your body! Apples contain flavonoids that act as powerful antioxidants that seem to prevent "blood" cholesterol from accumulating in your bloodstream.
2-Avocados: Avocados are a great source of monounsaturated fats, a type of fat that can help reduce "bad" and raise "good" cholesterol. Beta sitosterone (plant-based fat) The American Heart Association recommends that you get 15% of your daily calories from monounsaturated fats.
3-Beans: Beans and vegetables are the best sources of soluble fiber.
Eating any type of bean in a day, especially a kidney, navy, pinto, kali, gram, or butter beans can lower your cholesterol by up to 10% in a week According to the FDA and the National Cancer Institute, adults should receive 20 to 35 grams of fiber a day. This can be done easily by adding beans to your daily diet.
4-Cinnamon: A study published in the Journal of Traditional and Complementary Medicine found that 1 teaspoon of cinnamon a day can significantly lower be fasting insulin and blood sugar levels in people with type 2 diabetes. It also lowers LDL ("bad" cholesterol) and total cholesterol levels.
5-Garlic: Garlic has been shown to prevent blood clots, lower blood pressure and prevent infections. Garlic has recently been shown to have the potential to lower cholesterol levels.
6-Grapes: Grapes contain flavanoids that help protect "bad" cholesterol from further damage and reduce blood clots. Grapes have a low LDL effect from a compound, resveratrol, that grapes produce naturally that are generally resistant to mold. The deeper the grape, the better!
7-Oats: Oatmeal contains soluble fiber, which lowers your LDL cholesterol. Five to 10 grams of soluble fiber a day lowers LDL cholesterol. Eating 1 cup of cooked oatmeal gives 4.5 grams of fiber.
8-Salmon: Salmon contains omega-3 fatty acids and protein, which are important health ingredients. These ingredients give positive benefits to the cardiovascular system.
The American Heart Association recommends that you eat at least two servings of fish per week, especially fatty fish (salmon, tuna, mackerel, sardines, anchovies, and herring).
9-Soy: Soybeans are high in health-promoting ingredients such as ice flakes and soluble fiber. 25-50 grams of soy per day is recommended to reduce cholesterol by 4 to 8%.
10-Walnuts: Walnuts can significantly lower blood cholesterol because they are rich in polyunsaturated (omega 3) fatty acids. Walnuts also keep the blood vessels healthy and flexible.
Almonds have the same effect, resulting in an improvement in four weeks. Cholesterol-lowering foods with a little less than 1/3 of a cup of walnuts a day can significantly lower LDL cholesterol.
In addition to eating these foods, there are some other lifestyle changes that can help you manage your cholesterol levels. Can do Adopting a regular exercise regime, not smoking, limiting animal fats, managing stress, and reducing alcohol are some of the ideas. Cholesterol is not something to be taken lightly, it is something to be taken seriously.
Is alcohol good for health or the heart?
Many people argue that drinking alcohol is good for health, as many studies and journals point out. However, there is a catch. Simply drinking alcohol will do more harm than good to your heart. Moderation is key.
Two drinks per day for men and one drink per day for women over 45 are considered safe and good for heart health.
This gives us another important point as to why drinking more is not more beneficial. Well, the answer is simple. Excess of anything is bad and alcohol is no exception. However, there is more to it.
In the long run, too much alcohol raises your blood pressure and weakens your heart muscle, which is one of the many causes of heart attacks (myocardial infarction) and many diseases.
Why are moderate amounts of alcohol good for the heart?
Blood carries nutrients to all parts of the human body. When we drink alcohol, it is absorbed directly by the bloodstream through our digestive system.
When alcohol passes through your arteries, it reduces the amount of fat that accumulates, which is primarily responsible for narrowing your arteries.
By clearing some of the reservoirs, alcohol essentially clears your arteries and makes them flexible and wide. As a result, they increase blood flow and lower blood pressure. Patients who drink moderate alcohol are often faster than those who do not drink but eat a high-fat diet and lead a sedentary lifestyle.
Different opinions about moderate drinking
However, through this article, I do not intend to get readers to start drinking because there is no guarantee that moderate drinking will benefit everyone.
In fact, even doctors and researchers have differing opinions. Many people think that people who can control their drinking habits have more eating habits than those who drink more. Better overall health and lower blood pressure are the results of their controlled eating habits, not moderate alcohol consumption.
Although some studies and observations point to the benefits of alcohol on heart health, it largely depends on your overall lifestyle, body type, and many other factors.
According to a study of more than 20 countries, moderate drinkers are 20 to 40 percent less likely to develop heart disease than those who drink excessively or do not drink alcohol. If you can reduce your alcohol consumption, you can also change your eating habits.
If you haven't heard of Cardiac Diet, then chances are you have no heart attack (myocardial infarction) However, I suggest that choosing a heart-healthy diet and a healthy lifestyle is the best way to prevent or delay heart attack (myocardial infarction) along with the physical activity.
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