TIPS TO PREVENT HEART STROKES
Health Tips– Heart Attacks have become very common these days irrespective of the age of the person. The main reason for it according to researchers is the drastic changes in the lifestyle. They also informed that the heart attack can be prevented by following some simple tips in the day to day life. Here are few:
- Choose good nutrition – A healthy diet is one of the best weapons you have to fight cardiovascular disease. The food you eat (and the amount) can affect other controllable risk factors: cholesterol, blood pressure, diabetes, and overweight. Choose nutrient-rich foods — which have vitamins, minerals, fiber and other nutrients but are lower in calories — over nutrient-poor foods. Choose a diet that emphasizes intake of vegetables, fruits, and whole grains; includes low-fat dairy products, poultry, fish, legumes, non-tropical vegetable oils, and nuts; and limits intake of sweets, sugar-sweetened beverages, and red meats. And to maintain a healthy weight, coordinate your diet with your physical activity level so you’re using up as many calories as you take in.
Stop Smoking – If you smoke, quit. If someone in your household smokes, encourage them to quit. We know it’s tough. But it’s tougher to recover from a heart attack or stroke or to live with chronic heart disease. Commit to quit.
- Monitor your cholesterol levels – Abnormal or high blood lipids (fats) are major contributors to cardiovascular disease. Blood lipids include LDL (bad cholesterol), HDL (good cholesterol) and triglycerides. The amount of cholesterol in your blood is determined based on three factors: amount produced by the liver, the amount absorbed from intestinal tract and age (cholesterol increases with age). The ideal ratio of total cholesterol divided by HDL is 3.0. If it is higher you might need diet therapy and medication.
- Make exercise a daily habit – Be physically active every day. Research has shown that 3–4 sessions per week, lasting on average 40 minutes per session, and involving moderate-to-vigorous-intensity physical activity can help lower blood pressure, lower cholesterol and keep your weight at a healthy level. But something is better than nothing. Even 10 minutes at a time may offer some health benefits.
- Reduce Stress – A few studies have noted a relationship between coronary heart disease risk and stress in a person’s life that may affect the risk factors for heart disease and stroke. For example, people under stress may overeat, start smoking or smoke more than they otherwise would.
- Limit Alcohol – Drinking too much alcohol can raise blood pressure, increase cardiac risks, stroke, cancer, and other diseases. It can contribute to high triglycerides and produce irregular heartbeats. Excessive alcohol consumption contributes to obesity.