A heart attack is often a serious experience for a person, as it takes a large part of human life, especially for those who are in the prime of their lives, when society and their families need them the most.
Heart attacks are very common these days, so prevention is better than cure. The question arises – Can we prevent heart attack? The answer is total prevention is not possible, so we can reduce the risk only. By applying 10 lifestyle changes in our lives, we can reduce the risk of heart attack. What are the ways to prevent heart attack? The answer is change in lifestyle and leading an active physical life. A healthy lifestyle can minimize the risk of heart attack.
We know that people of stocky and muscular type, over ambitious and those with unexpressed hostility and frustrations, and the social class of people like professionals, business executives, lawyers, doctors, etc., are prone to heart attack. There are a number of solved and unsolved problems which are associated with heart attacks or tendency towards them.
Factors and coexistent diseases like diabetes, hypertension are beyond like heredity, family predisposition, body built, race, sex, age one’s control. But in those persons in whom these factors operate (strong history of heart disease in some or other member of the family), they can start working on ways to prevent heart attack aspects at an early age by control of diet, change in lifestyle and leading an active physical life those who suffer from diabetes. The ways to prevent heart attacks are following-
Avoid overeating –
The most important dictum to be followed is to guard against overeating. Overeating means extra weight especially in the absence of physical activity and this mean extra load for the heart. One has to learn to eat sensibly and to eat as per the body needs and not what the palate demands. Habit of sensible eating must be cultured from a young age and moderation employed in the use of fatty foods, sweets, puddings and chocolates etc.
A bride is naturally pleased if her cooking is liked, but she should be proud have a healthy husband.” Obesity of an individual is enemy of his healthy heart. The fat man is to be pitied since the statistician numbers his days. So, keep a check on your weight by balancing the caloric intake and energy expenditure.
Plan a well-balanced diet –
Diet should consist of proteins, fresh vegetables and fruits. Fats should be preferably cut drastically. Eat food less rich in cholesterol. Some meats and dairy foods have a high saturated fat content and egg yolks contain a lot of cholesterol. So, one would be better off if one is encouraged to take fish, lean meat, poultry skimmed or toned milk, fat free cheese, eggs (only white) vegetables, cereals and fruits.
One should eat less of animal saturated fat and substitute it with fat of vegetable source like corn or groundnut oil, safflower oil. Intake of vanaspati (hydrogenated oil), coconut oil, and animal fats like butter and ghee should be minimised. Omega-3 fatty acids derived from fish (Hilsa, Salmon, Mackerel, Tuna), green leafy vegetables, mustard seeds and Bajra are good for heart and prevent sudden cardiac death.
A word of caution- A drastic or extreme change in the diet may not be justifiable. Every individual’s diet should be adjusted and balanced as per his or her needs and tastes. Just as over nourishment is harmful similarly under nourishment can be equally dangerous for the “Nibble rather heart. In the end, one more dictum than gorge your food.
Do not smoke –
There is no doubt that smoking constricts the small vessels of the heart with a resultant rise in heart rate and blood pressure. Obviously, the heart of a smoker has to work more and this is harmful in a person with already damaged heart. Smoking is thus very injurious and should be completely stopped and no relaxation permitted. No smoking can minimize the risk of heart attack.
Take regular exercise –
It has got a number of advantages like increasing vital capacity, improving the circulation of blood throughout the body since the heart pumps more blood and all body organs including muscles work more efficiently. Exercise promotes the rate of development of intracoronary collateral vessels with resultant increased vascularization of the heart.
Exercise should be moderate in the form of long walks. Cycling may be a good way to keep the heart trim. Physical activity has got a great role since it consumes more fats and energy and lowers cholesterol and triglyceride levels. It not only brings immediate results but also serves a proper outlet for physical and mental strain and tensions and thus helps in the relaxation of mind and body. Regulated and regular physical activity allows the heart to respond with less stress and improves the cardiac efficiency. In the long run it reduces the risk of heart attacks and tends to lengthen the life.
A point of caution– Exercise should not be done to the point of tiredness but to a level that it relaxes and refreshes. One must warn here the week-end athlete, especially if he is a sedentary worker. Exercise should be done regularly for every people, even for just a few minutes. However, if one is not in the habit of exercising regularly, weekend physical activity can do more harm than good. Many people, especially after the age of 40, have had heart attacks due to overexertion and excessive enthusiasm for exercise. Walking, running, or playing golf are healthy exercises, but strenuous exercises like weightlifting and chest expansion should be avoided.
Act your age
Act and live your age. One should always be aware of one’s limitations.
Thus, a man of fifty cannot act like a teenager so only do things which are commensurate with one’s age, physical built and living habits. One should bear in mind that one is an ordinary mortal and not a superman, so follow a life of moderation.
Rest your body and mind –
Avoid excessive fatigue. The feeling of excessive tiredness is a warning signal and must not be ignored. Fatigue has to be corrected by adequate rest, both physical and mental. Adequate hours of sleep will go long way in providing a boon to your tangled nerves. One has to cultivate the habit to relax in between tasks. Many people just take small in between their tremendous busy life. Over the years heart attacks have been related to periods of anger, anxiety, despair and even too much joy. So, try to live with your emotions and face the difficulties of life as well as emotional upheavals with courage.
The act of relaxation may appear difficult to master in the beginning but one should make it a habit of life. Develop recreational d activities and have an active life during leisure hours. Have small walks. Cultivate a creative hobby. Gardening or relaxing with music of one’s choice will go a long way in easing one’s tensions
Have a positive attitude –
Develop a way of lifeby getting away from sore points at home or at work. In this the help and willing cooperation of each partner (husband/wife) is very etude essential. The day should not start with a bang and end with a whimper. Do not carry your frustrations at work to your home. The home should not have an atmosphere charged with electrifying tensions. It is not difficult to remove minor irritations in one’s daily life if an attitude of “give and take” is adopted. One cannot quarrel with nie the whole world. One fights for one’s rights if one is concerned about the rightfulness of one’s cause but one must learn to accept failures with grace.
Do not make hurry a habit of life –
There is much truth in the adage that a heart attack is encouraged by the restless hard driving ambitious habits of the person who has never learned to relax and enjoy life. Such a man is always in a hurry and appears to be catching on something. If one sits down calmly, pauses and coolly analyses one’s tasks in twenty-four hours where one has hurried up, one would regrettably realise that all such hurry was unwanted and uncalled-for. A leading psychiatrist has enunciated that the maxim in one’s life should be, “There is always another time for most things and always another train.”
Be moderate in your habits –
Avoid worry. Excess of everything be avoided. Plan a daily routine which avoids undue stress and strain. A healthy sex life in a married man should be encouraged. Since a healthy and sane sex life is nature’s tranquilizer in reducing stress and creating a general feeling of relaxation and well-being. Alcohol in excess damages the heart though in moderation it does help in relaxing the mind.
But the problem is that most of the people start with small amounts of alcohol and go up extremes, so it is advisable for patients with heart attacks to avoid alcohol and late night parties.
Live with your heart –
This applies more to people who have had a heart attack. Such people must learn to adjust to their way of living and that too as per the capacities of their heart. One can expect to reach a normal life-span if too much strain is not put on the heart and good prescription for leading a healthy cardiac life is followed.
There are many factors like one’s running a special risk of heart attack if one’s relatives have died of a heart disease or there is a history of diabetes, hypertension, etc., in the family. In the end, one can very well wish a happy and healthy heart to all with the advice of a leading physician. “Avoid excesses of all kinds but do not miss anything. That may seem like a contradictory statement, but think about it for a while. The ways to prevent heart attacks are really effective, You can do it.
This is for informational purposes only. For medical advice or evaluation, consult a medical professional.