- by Medikoe Health Expert
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- Feb 14 2017
How Can You Prevent a Heart Attack or Stroke
Nowadays heart diseases are the leading cause of death, but that doesn’t mean you have to accept it as your destiny. There are some key heart disease prevention steps anyone can take to reduce risk such as:
Don’t smoke or use tobacco
Smoking or using tobacco is one of the most significant risk factors for developing heart disease. Chemicals found in tobacco can damage heart and blood vessels and leads to narrowing of the arteries due to plaque buildup (atherosclerosis). Cigarette smoke has carbon monoxide that replaces some of the oxygen in the blood and which results in increased blood pressure and heart rate.
When it comes to heart disease prevention then no amount of smoking is safe.
Exercise 30 minutes a day
Daily exercise can reduce the risk of heart disease. Activities such as gardening, housekeeping, taking the stairs and walking the dog all counts as an exercise.
Eat a heart-healthy Diet
The two examples of heart-healthy food plans include the Dietary Approaches to Stop Hypertension (DASH) eating plan and the Mediterranean Diet. Take a diet which is rich in fruits, vegetables, and whole grains and eat beans, low-fat or fat-free dairy products, lean meats and fish as a part of a healthy diet.
Avoid saturated fat and Trans fat. The major sources of saturated fat include red meat, full-fat dairy products, and coconut and palm oils. The major sources of Trans fat include deep-fried fast foods, bakery products, packaged snack foods, margarine, crackers, chips, and cookies.
Maintain a Healthy Weight
If you are overweight and you have excess weight around your middle then you are at risk of heart disease. Excess weight can lead to high blood pressure, high cholesterol, and diabetes.
Get Regular Health Screenings
High blood pressure and high cholesterol can damage your heart and blood vessels. So it is necessary to test them at regular intervals.
- Blood pressure: if you are at age 18 then you should have a blood test performed at least once every two years. If you are at age 40 or older then it should be done every year.
- Cholesterol levels: It must be measured at least once every five years starting at age 18.