The leading causes of death worldwide are heart disease, heart attacks, and stroke. A lack of commitment to a heart-healthy lifestyle is one of the major contributors to these statistics. Your lifestyle is not only your defence against heart attacks and strokes; it is also your responsibility. The following tips are part of a heart-healthy lifestyle. You can reduce all modifiable risk factors for heart disease, heart attack, and stroke by following these simple steps.

 

10 Things you Can Do to Reduce the Risk of Heart Attack

1. Quit smoking
Cigarette smoking lowers good cholesterol and raises blood pressure, causing stress in the arteries of the heart and being one of the leading causes of cardiovascular disease and stroke. Stopping smoking improves your blood circulation and oxygen supply, lowering your risk of heart disease and stroke.

2. Choose good nutrition
The foundation of your diet should consist of vegetables, fruits, legumes, whole grains, plant-based proteins, nuts, lean animal proteins, and fish. Make wise choices such as limiting refined carbohydrates, processed meats, and sugary drinks. Reduce sodium, added sugars, and saturated fats by using the nutrition facts label on packaged foods, and avoid trans fat.

3. Watch your weight
If you're overweight or obese, you don't need to lose weight to lower your risk of a heart attack or stroke. If you lose 5% to 10% of your body weight, your cholesterol levels will improve, as will your blood pressure and blood sugar levels.

4. Manage stress
Some people cope with stress in unhealthy ways, such as bingeing, binge drinking, or smoking. Finding alternative stress-management methods, such as physical activity, relaxation exercises, or meditation, can benefit your health.

5. Be physically active.
Moving more is one of the most effective ways to stay healthy, prevent disease, and age well. Adults should engage in at least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous activity. If you're already active, you can up the duration to reap even more benefits. If you're not already active, start by sitting less and moving more.

6. Manage your diabetes
Diabetes and high blood sugar levels can damage the arteries that carry blood to the heart over time, increasing the risk of developing heart disease and stroke. Therefore, keeping your diabetes under check is very critical.

7. Manage cholesterol and blood pressure
Excess LDL (low-density lipoprotein) cholesterol can cause plaque to form in your arteries, restricting blood flow to your heart or brain. Hypertension is often linked to heart attacks as it increases a person’s chances of having an attack.

While these conditions appear to be linked, both are controllable. They must be managed because if your arteries harden and narrow due to cholesterol plaque and calcium (atherosclerosis), your heart must work even harder to pump blood through them. This raises your blood pressure

8. Limit your alcohol consumption
If you are someone who doesn’t drink at all, please remain that way. But if you do drink, keep your consumption to a minimum. The recommendation is no more than one drink per day for women and no more than two drinks per day for men. Drinking causes an increase in heart rate and blood pressure. It also raises the level of fat in your blood, which can lead to weight gain.

9. Reduce your intake of unhealthy foods
 Avoid processed or prepared foods that are often high in salt and added sugar. They're also high in preservatives. Consume less fatty beef, butter, fried foods, and palm oil. Avoid sugary drinks such as soda and fruit punch, which can contribute to weight gain. 

10. Get plenty of rest.
When you don't get enough sleep, you increase your chances of developing high blood pressure, obesity, and diabetes. These three factors can increase your risk of heart disease. An average adult should sleep for 7 to 9 house every day. Always make sure you are getting an adequate amount of sleep.

Sleep apnea, for example, causes people to stop breathing briefly many times during the night. This impairs your ability to sleep and increases your risk of heart disease. If you suspect you have it, consult your doctor about having a sleep study. And if you do have sleep apnea, make sure you get it treated.

Final word

You may already be aware of how to prevent a heart attack and a stroke. You may also be aware that certain foods, a sedentary lifestyle, heavy alcohol consumption, smoking, and stress can all increase your risk of heart disease. However, changing your eating habits and lifestyle can be difficult.
Whether you have years of unhealthy living under your belt or want to fine-tune your diet, incorporating these ten tips into your life will show you that heart-healthy living is both doable and enjoyable. You can eat smarter by planning ahead of time and using a few simple substitutions.