Top 10 tips to reduce the risk of heart attack or stroke

Heart attacks and strokes are two of the leading causes of sudden death among women and men in the US according to the Centers for Disease Control and Prevention of Diseases, every 90 seconds someone dies of a heart attack while every 4 minutes someone dies of a stroke.

occur Both heart attacks and strokes because of some kind of interruption in the normal flow of blood to the heart or brain.

Due to the lack of oxygen and nutrient-rich blood, heart or brain cells can not function properly, sometimes leading to a heart attack or stroke.

During a heart attack, blood flow to part of the heart is blocked. A stroke occurs when the blood supply to part of the brain is interrupted.

Signs and symptoms of a heart attack are unexplained dizziness, chest discomfort, shortness of breath, nausea, dizziness or break into a cold sweat.

on the other hand, the signs and symptoms of a stroke include sudden weakness or numbness on one side of the body, face fall, slurred speech and sudden headache.

Some of the risk factors for heart attacks and strokes are high blood pressure, diabetes, high cholesterol, age, cigarette smoking, excessive alcohol consumption and history of stroke or seizures heart .

Another risk factor for heart attacks is physical inactivity. Other risk factors for stroke are genetics and the use of birth control bills. While men have a higher risk of having a heart attack, women are more likely to suffer a stroke.

Heart attacks and strokes are two fatal problems, but you can take steps to reduce the risk of them.

tips to lower risk of heart attack

Here are the top 10 tips to reduce your risk of a heart attack or stroke.

1. Stay informed

stay informed

Ignorance about your health that can put you at a higher risk of heart disease and other problems. Therefore, the best prevention against heart attacks and strokes is to understand the risk factors and treatment options.

Some risk factors for a heart attack or stroke that can be controlled or managed are high blood pressure (hypertension), high cholesterol, diabetes, obesity, excessive consumption of alcohol, physical inactivity, smoking and stress.

Also, talk to your doctor if you have any health problems. Take note of his instructions. Do not forget to take medications as directed. If you are not able to take their medications because of the effects, the cost side or forgotten, consult your doctor for help.

As new knowledge and techniques are constantly being developed in medicine, try to stay informed. Ask your doctor about new drugs and procedures.

In addition, stay informed about the warning signs and steps to take (call an ambulance right away) when a heart attack or stroke attacks.

More information about the warning signs of a heart attack here.
learn about the warning signs of a stroke, here.

2. Quitting

stop smoking

smoking and using any other form of snuff increases the risk of developing cardiovascular disease and according to a study 2009 published in the journal atherosclerosis, quitting can be very effective in improving cardiovascular health.

harmful in the smoke of snuff chemicals damage blood cells, which in turn can affect the function of your heart and blood vessels. This increases the risk of atherosclerosis, which ultimately can lead to a heart attack.

At the same time, smoking and exposure to secondhand smoke increases the risk of lung disease, peripheral vascular disease and strokes.

When it comes to heart disease or stroke prevention, no amount of smoking is safe. Therefore, if you smoke, quit today. If you know someone who smokes, encourage him to quit. Also, take the necessary measures to avoid exposure to secondhand smoke.

3. Eat a healthy diet for the heart

healthy diet

Be careful what you eat can help reduce the risk of heart attack or stroke cerebral. In fact, improving your diet is an important step towards the prevention of heart disease step. Try to eat foods rich in nutrients that have vitamins, minerals, fiber and other nutrients but are lower in calories.

  • Eat 5 servings of vegetables and 2 servings of fruit daily.
  • Eat a breakfast high fiber cereal at least 4 times a week.
  • Eat more grains, legumes, whole grains and low-fat dairy products.
  • Eat cold water fish like salmon and tuna at least twice a week.
  • Avoid high-fat and sugar-rich products and reduce salt intake.
  • Use healthy cooking oil like olive, canola, sunflower and safflower oil.
  • Instead of frying, prepare food for roasting, boiling, steaming and baking.

4. Exercise a little every day


Regular exercise can help control heart disease and reduce the risk of an attack heart or stroke. In fact, the more you exercise, the lower the risk.

People who are active have fewer heart attacks and have a better chance of recovery for people who lead a sedentary life, according to the American Heart Association (AHA).

benefits of regular exercise heart in many ways, such as reduced body weight, blood pressure, and bad low-density lipoprotein (LDL) and total cholesterol. It also helps to increase your good (high density lipoprotein or HDL) and insulin sensitivity.

According to the AHA, 30 minutes of exercise, five days a week can help improve heart health and reduce the risk of heart disease. Some good exercises for the heart are playing sports, walking, running, swimming, biking and more.

5. Maintain a healthy body weight

lose weight

Excess weight, particularly the taking of fat around your waist increases the risk of high cholesterol, high blood pressure and insulin resistance. All these factors increase the risk of cardiovascular disease.

You can calculate your body mass index (BMI) and waist circumference to find out if you have a good percentage of body fat and excess weight. A BMI between 18.5 and 25 is healthy. If your BMI is 30 or more, you are overweight.

In addition, men with a waist measurement of over 40 inches and women with a waist measurement of over 35 inches are overweight.

If you are overweight, lose a few pounds to ward off a heart attack or stroke. They strive to lose weight slowly and avoid a crash diet. You can always get help from an expert in weight loss.

6. Check your stress level

reduces stress

According to a 2014 study conducted at the University of Pittsburgh, stress and anger, anxiety and depression not only affects the functioning of the heart, but also increase the risk of heart disease.

continued stress increases the risk for atherosclerosis and cardiovascular disease, evoking negative emotions, which in turn raise the levels of pro-inflammatory chemicals in the body called cytokines.

In addition, people who are under stress are more likely to adopt unhealthy as smoking, excessive drinking and overeating habits.

If you suffer from stress, identify triggers and try to avoid them. Also, try to avoid situations and people that make you anxious or angry.

Some other tips include anti-stress physical activity, relaxing your mind (try mediation or yoga), taking time to laugh, take vacations at regular intervals and spend time in their favorite hobby.

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