Want to Lower the Risk of Heart Attack? Read This
A heart attack is one of the leading causes of death all around the world. Be it the young generation or the elderly, in today’s time, everyone is at the risk of having a heart attack. As far as the causes are concerned, a heart attack can take place due to complete or partial blockage of the coronary artery. It is important to note that over the period of time, fatty deposits, including cholesterol form plaques that narrow the arteries, which in turn, causes the most heart attacks. However, the good thing is that one can lower their risk of heart attack by taking a few precautions.
You can eliminate the chances of having a heart attack by following a healthy lifestyle with a nutritious low-fat diet and exercise. Let us highlight both one by one.
Talking about the nutritious diet, you can leave all the junk food aside to switch to nutrient-rich foods like fruits, vegetables and whole grains. Make sure you also quit smoking, limit the use of alcohol, reduce stress, and manage diabetes and high blood pressure.
The second most important thing to emphasize is exercise. Yes, by exercising regularly, you can prevent the risk of heart attacks. Keep in mind that by only dedicating 40 minutes of your time in performing moderate-to-vigorous-intensity physical activity, that too 3-4 times per week, you can not only lower your blood pressure, but also cholesterol. In addition, you will also lose extra pounds and be regular to maintain a healthy weight. Do not forget that exercising will also help you manage stress.
Some Exercise Tips You Can Incorporate In Your Daily Routine
1. Start slowly, do not try to achieve your ultimate goal by following a fast approach.
2. Gradually, add more time and intensity to your exercise routine. Keep in mind that even 10 minutes of light walking will work wonders in favor of your health.
3. Other than walking, you can indulge yourself in interesting activities that you might like. Some of them include:
- Dance
- Yoga
- Swimming
- Tai Chi
- Biking
- Exercising
In case you have already won your struggle from a heart attack, know that there are a few exercises that you can perform to improve your heart health as well as prevent problems of any kind in the future.
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9 Exercises That Are Completely Safe After Heart Attack
Here is a list of exercises that one can do after they have had a heart attack. Rest assured, these exercises are completely safe to perform. So, the list includes:
- Walking
- Running or jogging
- Aerobics
- Gardening
- Swimming
- Biking
- Rowing
- Yoga
- Dancing
When to Start Being Physically Active After a Heart Attack?
After a heart attack, it is extremely significant to stay active. But, it is also vital to think about the time you should prevent any kind of physical strain. So, keep in mind that most people become ready to start gentle physical activity again approximately 10 days after the heart attack. While the waiting time may vary with condition, it should be noted that the key is to start slow, do something a little bit every day and gradually enhance the level of activity.
What to Avoid After a Heart Attack?
It is very important to avoid a few things, especially when you are recovering after you have had a heart attack. The list of things to completely avoid include:
- Lifting or pushing heavyweights
- Straining with complete strength
- Exercising until breathless to talk
- Making short, heavy, sharp efforts
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Conclusion
A heart attack can be scary. However, one can prevent the condition from becoming worse in the first place by taking preventive measures as mentioned. If you too risk having a heart attack one day, go ahead and make some serious changes in your life right away!
Disclaimer: This article is issued in the general public interest and meant for general information purposes only. Readers are advised not to rely on the contents of the article as conclusive in nature and should research further or consult an expert in this regard.
