Heart disease and stroke are major threats to your health and considered the most common cause of death. Stroke, however, is the third most common cause of death. Both considered as major causes of long-term disability.
Coronary Artery Disease is the most common form of heart disease where plaque builds up on the walls of the arteries that carry blood to the heart. This buildup causes the arteries to narrow and harden over time which keeps the heart from getting enough needed blood. Therefore, blood clots may develop and either blocks blood flow to the heart causing a heart attack or blocks blood flow to the brain causing a stroke.
Steps to lower chances of having a heart attack
Lowering the chances of having a heart attack or stroke involves adopting a healthy lifestyle and managing risk factors. Here are steps that can help reduce the risk:
- Healthy Diet: Focus on a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Reduce intake of saturated fats, trans fats, sodium, and added sugars. Consider the DASH or Mediterranean diet, which are associated with heart health.
- Regular Exercise: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous-intensity exercise. Physical activity helps maintain a healthy weight, improves circulation, and lowers blood pressure and cholesterol levels.
- Maintain a Healthy Weight: Being overweight or obese can increase the risk of heart disease and stroke. Aiming for a healthy weight through a combination of diet and exercise is crucial.
- Quit Smoking: Smoking significantly increases the risk of heart disease and stroke. Quitting smoking reduces these risks and improves overall health.
- Control Blood Pressure: High blood pressure is a major risk factor for heart disease and stroke. Monitor blood pressure regularly and work with a healthcare provider to manage it through lifestyle changes and, if needed, medication.
- Manage Cholesterol Levels: High levels of LDL cholesterol (often called “bad” cholesterol) can contribute to plaque buildup in arteries, increasing the risk of heart disease. Work with a healthcare provider to monitor and manage cholesterol levels.
- Manage Diabetes: Keep blood sugar levels under control if you have diabetes. High blood sugar can damage blood vessels and increase the risk of heart disease and stroke.
- Reduce Stress: Chronic stress can contribute to heart disease and stroke risk. Find healthy ways to manage stress, such as exercise, meditation, hobbies, or talking to a counselor.
- Limit Alcohol Intake: Excessive alcohol consumption can raise blood pressure and contribute to heart disease. If you drink alcohol, do so in moderation.
- Regular Health Check-ups: Visit a healthcare provider regularly for check-ups and screenings. These can help monitor your overall health and catch any potential issues early.
Adopting these steps can significantly reduce the risk of heart disease and stroke. It’s important to consult with a healthcare professional to personalize these measures based on individual health conditions and risks.
