What is Heart attack-How to reduce its risks

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What is a Heart attack?

A heart attack is an unhealthy health-related incident. It happens when the blood supply to the heart reduces or gets stopped due to some other health issues. Mostly this issue rises when LDL cholesterol and fat tissues increase in the body. Unhealthy cholesterol and fat in the body can cause plaque in the arteries which block the blood to the heart. Many peoples are unaware of what is heart attack, some peoples start thinks a simple chest pain can be a symptom of a heart attack, which is not true.

Heart attack is a serious medical issue and the mortality rate is high in those patients who suffered from it. There are many health and medical facilities available which help the patient to recover.

According to WHO every year 17.9 million peoples die due to cardiovascular diseases. These numbers are very high even in the era of the latest medical technology and widespread wellness knowledge. The medical field is trying its best against heart diseases but unhealthy lifestyle and bad diet-taking habits of peoples are halting their progress. [ 1 ]Trusted ✔️  CITATION: who 

Heart issues are causing 31 percent deaths of all world wide disease related deaths

It is possible for you to reduce the risks of a heart attack. You can improve your cardiovascular health by supplying some changes in your lifestyle and diet. These changes are not hard to make. They can help you a lot. These tips in the article are natural that may help you to get healthy cardiovascular health which may reduce your risks of a heart attack.

How to reduce Heart attack risks

Here are some evidence-based tips to reduce heart attack risks:

Exercise regularly

What is Heart attack-How to reduce its risks
Image by simisi1 from Pixabay

Regular exercise is the best natural remedy if you want to make your heart healthy and strong. Exercise improves the strength and quality of heart muscles and makes the heart eligible to fight against diseases. It also improves the flow of blood so it helps to prevent the blood shortage to the heart.

Some studies have proved that exercise protection against a heart attack is very strong and visible. Scientific studies have concluded that “Habitual physical activities” can lower your risks of cardiovascular incidents. Habitual exercises are body moving exercises that are performed by regularly contracting the skeleton muscles. Exercise can reduce heart attack, stroke, and other lethal cardiovascular diseases. [ 2 ]Trusted ✔️  CITATION:Exercise as Protection against Heart Attack New England Journal of Medicine-Massachusetts Medical Society https://doi.org/10.1056/NEJM198005013021810

Regular physical activity makes the heart strong which results reduce the risks of a heart attack.

A community-based study on 133 men who were 25 to 75 years old finds that high-intensity habitual exercises have positive effects on heart health. Risks of heart diseases were very less in those who do vigorous habitual exercises while those who did not participate well in exercises were at high risks of heart diseases. This study concluded that high-intensity habitual exercise can reduce the risks of heart attack or cardiac arrest. [ 3 ]Trusted ✔️  CITATION:Siscovick, D. S., Weiss, N. S., Fletcher, R. H., Schoenbach, V. J., & Wagner, E. H. (1984). Habitual vigorous exercise and primary cardiac arrest: effect of other risk factors on the relationship. Journal of chronic diseases, 37(8), 625–631. https://doi.org/10.1016/0021-9681(84)90112-7

What is Heart attack-How to reduce its risks
Image by mohamed Hassan from Pixabay

According to health experts walking, jogging and running can decrease further incidents of a heart attack in heart patients. Even after the heart attack, these exercises can help the person to recover as they also decrease the further decline in heart health study says. Experts also say that high intensity of exercise like running more than 7 km/day can increase the risks of a heart attack in heart patients. So you may need to perform the exercise in limit.  [ 4 ]Trusted ✔️ CITATION:Paul T. Williams, Paul D. Thompson,-Increased Cardiovascular Disease Mortality Associated With Excessive Exercise in Heart Attack Survivors, sciencedirect

Always keep your running less than 7.1 km/day. If you walk then do under the limit of 10 km/day. If you have some experience in running then 1.5 to 2.5 km/day running is enough for benefits. If you like to walk then a 3 to 5 km/day walk is enough. Note All-day walk not special walk as exercise.

It is believed that an old history of physical activities does not help the person against heart diseases. Research on heart health found that only consistent exercises can help you to reduce your heart attack risks. The research found that peoples who do a considerable amount of exercise show fewer signs of heart diseases while other participants of research who perform less exercise were at high risks of a heart attack. [ 5 ]Trusted ✔️  CITATION:Morris JN, Clayton DG, Everitt MG, et alExercise in leisure time: coronary attack and death rates.Heart 1990;63:325-334 http://dx.doi.org/10.1136/hrt.63.6.325

Consistency is the key to success. Every purpose needs consistent work for shining results. Improving the health of the heart with some consistent physical activities can help you to achieve your good health goal or purpose.

Eat vegetables and fruits more

If you want a healthy heart then you may need to eat a well amount of vegetables and fruits. As fruits and vegetables contain fewer calories, fats, and cholesterol that is why these foods are best for your heart, and consumption of these healthy foods may decrease the risks of a heart attack. Vegetables and fruits also contain healthy micronutrients and antioxidants which are also very necessary for heart health.

Many studies have found the positive impact of eating vegetables and fruits on the heart. Meta-analysis of many studies concludes that nutrients present in fruits and vegetables can provide significant help against stroke and heart attack. [ 6 ]Trusted ✔️  CITATION:A R Ness, J W Powles, Fruit and vegetables, and cardiovascular disease: a review., International Journal of Epidemiology, Volume 26, Issue 1, Feb 1997, Pages 1–13, https://doi.org/10.1093/ije/26.1.1

According to the data of British food journal antioxidants present in fruits, and vegetables are very effective in preventing future incidents of heart attack, cardiovascular diseases, and other big diseases like cancer. [ 7 ]Trusted ✔️  CITATION:Rice‐Evans, C. and Miller, N.J. (1995), “Antioxidants – the case for fruit and vegetables in the diet”, British Food Journal, Vol. 97 No. 9, pp. 35-40. https://doi.org/10.1108/00070709510100163

Fruits and vegetables are full of vitamins, and minerals that provide essential content to your body.

Science has done a lot of studies on the relation between fruit and vegetable consumption and heart health. A meta-analysis of several studies has found that high consumption of fruits and vegetables can reduce 17 percent risks of coronary heart disease risks. Peoples who eat vegetables and fruits more than 5 times a day were at fewer risks of heart diseases as com9ared to those who eat less. [ 8 ]Trusted ✔️  CITATION:He, F., Nowson, C., Lucas, M. et al. Increased consumption of fruit and vegetables is related to a reduced risk of coronary heart disease: meta-analysis of cohort studies. J Hum Hypertens 21, 717–728 (2007). https://doi.org/10.1038/sj.jhh.1002212

As fruits and vegetables contain no artificial processed refined carbs and they have fewer calories with many necessary nutrients that is why they also promote weight loss. Being overweight or obese increases your risks of a heart attack.

Lose extra weight

Being overweight can put you in the net of various chronic diseases. Obesity is the root of many diseases. Several health complications and issues are associated with obesity.

A fat overweight body puts the extra burden of fat tissues on the heart which makes it work harder. When the heart will work hard than normal then it will supply the blood with extra force. That force can put some unhealthy effects on blood vessels which can show results in high blood pressure and increased risks of a heart attack. Like a study that shows that high weight gain can significantly increase the possibilities of a heart attack. According to a study, obese person risks of heart problems does not considerably lose with weight loss. So it means preventing obesity to catch you is the best option for you. [ 9 ]Trusted ✔️  CITATION:M WALKER, G WANNAMETHEE, P H WHINCUP, A G SHAPER, Weight Change and Risk of Heart Attack in Middle-Aged British Men, International Journal of Epidemiology, Volume 24, Issue 4, August 1995, Pages 694–703, https://doi.org/10.1093/ije/24.4.694

But according to some researchers reducing obesity can decrease many chronic diseases including heart diseases. Like reducing childhood obesity may diminish many health issues of later life including possibilities of bad heart incidents. Childhood obesity increases the risks of stroke, heart attack, heart diseases, high blood pressure, type 2 diabetes liver diseases, and breathing issues. These risks can appear in more severe conditions in the person’s old age according to researchers. [ 10 ]Trusted ✔️  CITATION:TY – JOUR T1 – The Consequences of Childhood Overweight and Obesity A1 – Daniels, Stephen R JF – The Future of Children VL – 16 IS – 1 SP – 47 EP – 67 PY – 2006 PB – Princeton University SN – 1550-1558 UR – muse.jhu.edu– Volume 16, Number 1, Spring 2006 ER –

Obesity can create high blood pressure and type 2 diabetes. Both of them are associated with heart diseases. Normal blood pressure and glucose level keep the heart strong and healthy.

Even most peoples are aware of the disadvantages of obesity but the majority are unable to get rid of it. Peoples are looking for tips about how to lose weight on almost every platform. Like on Twitter peoples makes 51.7 percent of tweets (Total=4.5millions) discuss obesity in some way. [ 11 ]Trusted ✔️  CITATION:Amir Karami, Alicia A. Dahl, Gabrielle Turner-McGrievy, Hadi Kharrazi, George Shaw,-Characterizing diabetes, diet, exercise, and obesity comments on Twitter, – International Journal of Information Management, https://doi.org/10.1016/j.ijinfomgt.2017.08.002.

It will be good for your health if you get healthy body weight. As obesity is highly associated with heart attack and other coronary heart risks that may increase early death risks so getting rid of extra pounds is a good and healthy option for you. [ 12 ]Trusted  CITATION:KEYS, ANCEL B. Ph.D. Overweight, Obesity, Coronary Heart Disease, and Mortality, Nutrition Today: July 1980 – Volume 15 – Issue 4 – p 16-22

Take proper sleep

Good sleeping time is best for your heart and overall health. Sleep deprivation or lack of sleep can produce results in health disasters.

A study by well-reputed medical officials found that lack of sleep increases the risks of high blood pressure, heart attack, diabetes, obesity, and stroke. All of these outcomes of sleep deprivation are associated with heart diseases. [ 13 ]Trusted ✔️  CITATION:Nicole G. Altman, Bilgay Izci-Balserak, Elizabeth Schopfer, Nicholas Jackson, Pinyo Rattanaumpawan, Philip R. Gehrman, Nirav P. Patel, Michael A. Grandner,- Sleep duration versus sleep insufficiency as predictors of cardiometabolic health outcomes, Sleep Medicine, https://doi.org/10.1016/j.sleep.2012.08.005 

Most modern adults like to stay awake during the night. But health experts have some serious health warnings for them. Serious health complications are associated with the lack of sleep and heart diseases are on the top. A study on 49405 adults Australian found that peoples who sleep less than the required time were at high risks of heart attack and other health complications. [ 14 ]Trusted ✔️  CITATION:Christopher A. Magee, Donald C. Iverson, Peter Caputi,- Factors associated with short and long sleep, https://doi.org/10.1016/j.ypmed.2009.10.006.

Sleep quality also put an impact on heart health. Like a study on Mexican American peoples found that trouble in falling asleep is somehow associated with depression and future heart attack risks. [ 15 ]Trusted ✔️  CITATION:Pedraza, S., Snih, S.A., Ottenbacher, K.J. et al. Sleep quality and sleep problems in Mexican Americans aged 75 and older. Aging Clin Exp Res 24, 391–397 (2012). https://doi.org/10.3275/8106

Try to sleep well during the night for healthy life and a strong heart. By getting recommended sleep you may get rid of many health issues. According to Mayo Clinic, a healthy adult should sleep 7 or more hours during the nighttime. [ 16 ]Trusted ✔️ CITATION: mayoclinic.org

Maintain healthy blood pressure

What is Heart attack-How to reduce its risks
Image by Niran Kasri from Pixabay

If you want a low risky heart then you may need to take care of your elevated blood pressure. High blood pressure is the cause of many diseases and heart diseases are one of them. [ 19 ]Trusted ✔️  CITATION: Heart.org

Studies have found that high blood pressure can raise the risks of a heart attack many times. Patients with hypertension or high blood pressure can die early as their chances of getting stroke or severe heart attack increase. It is also noted that some antihypertensive drugs may increase the risks of a heart attack in high blood pressure patients but the probability of these risks is low. [ 17 ]Trusted ✔️  CITATION: Rationale and design for the Antihypertensive and Lipid Lowering Treatment to Prevent Heart Attack Trial (ALLHAT). ALLHAT Research Group. Am J Hypertens. 1996;9:342-60. [PMID: 8722437] acpjournals

Hypertension puts strain and pressure on the heart and blood vessels and can block on destroy the path of blood vessels. High blood pressure not only increases heart risks but can also cause damage to your brain. Hypertension increases the plaque in the arteries which can extensively elevate the flow of blood towards other parts of your body. Blockage in blood vessels is the cause of high mortality linked health incidents.[ 18 ]Trusted ✔️  CITATION: {tooltip}[ 13 ]{end-texte}Trusted  CITATION:Wu, C. Y., Hu, H. Y., Chou, Y. J., Huang, N., Chou, Y. C., & Li, C. P. (2015). High Blood Pressure and All-Cause and Cardiovascular Disease Mortalities in Community-Dwelling Older Adults. Medicine, 94(47), e2160. doi.org[ 19 ]Trusted ✔️  CITATION: Heart.org

Some researches and studies on old peoples have also found the link between high blood pressure and heart attack risks. According to studies results in systolic blood pressure more than 160 mmHg and diastolic readings more than 90 mm Hg increases the high probabilities of mortality-related heart incidents in older peoples. Studies also say that research is needed about how maintaining normal blood pressure affects the heart attack risks in old peoples. [ 20 ]Trusted ✔️  CITATION: Heart.org

So if you want a healthy heart with fewer risky incidents then you need to control your blood pressure. Changing your diet and regular light exercise may help you in lowering or maintaining the blood pressure. If the doctor has prescribed you medicines then take them as the physician has prescribed.

(not complete Article-more coming soon…

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