Overview
Known risk factors, many of which can be reduced or controlled, cause most heart attacks.
Making lifestyle changes to lower your risk factors reduces your chances of having another heart attack and helps you feel better overall.
Remember that making long-term lifestyle changes requires setting strong goals. When you start changing your lifestyle, make sure the challenges you set are:
- Specific
- Measurement
- Realizable
- Realistic
- Time based
You can make some changes in your daily life to help keep your heart healthy.
1- Invent Your Food Game
Healthy eating is one of the best ways to deal with heart disease.
You can start by knowing how many calories you are consuming each day. To lose or maintain a moderate weight, determine how many calories you need and want to stay within that limit each day.
Try to avoid or limit foods low in nutrients and high in calories as soon as possible. Limit saturated fat, trans fat, sodium, red meat, sweets, and sugary drinks.
Try to reduce or eliminate the amount of processed foods, which are high in sodium and sugar, and consume moderate amounts of alcohol.
Instead, eat more fruits and vegetables, whole grains, lean proteins, and healthy fats and oils when available.
Heart Healthy Foods
Here are some foods that can help you keep your heart healthy. These are:
- Leaves, green vegetables
- All grains, like as whole wheat, brown rice, oats, rye, and quinoa
- Tablet
- Avocados
- Fatty fish, such as salmon, mackerel, sardines, and tuna
- Nuts and seeds, such as almonds, walnuts, flaxseed, and chia seeds
2- Move Or Do More Exercise
Cardiovascular exercise can seem like a miracle cure. It strengthens your heart and helps to lower the blood pressure and blood cholesterol levels. It also works to romove stress and improve mood.
The American Heart Association recommends at least 150 minutes of moderate exercise per week, at least 75 minutes of full exercise each week, or a combination of both.
Whether you decide to walk, run, swim, ride a motorcycle, or do some housework, you can improve your health. There are cardio workout plans for all levels, including beginners.
3- Connects The Brain To The Body
Maintaining good mental health can benefit you in many ways.
If you can get a positive view of your treatment after a heart attack, including lifestyle changes, this can help reduce your risk of heart problems.
After a heart attack, you will experience many emotions, including depression and anxiety. These emotions can make it difficult to apply and maintain habits that will improve your health.
4- Kick Some Butt
Smoking affects your cardiovascular system in many ways.
It can damage heart function and blood vessels, and prevent oxygen-rich blood from flowing to organs and other parts of the body.
As a result, smoking is a major risk factor for heart disease, which can lead to a heart attack. Consider quitting if you smoke. Talk to your doctor about finding a plan to help you quit smoking.
If you have friends or family who smoke, try to avoid breathing in the smoke.
5- Maintain A Healthy Weight
Lifting extra weight requires your heart to work harder, which in turn increases your risk for heart disease. Having high blood pressure, high cholesterol, or high blood sugar increases your risk even more.
Exercising and modifying your diet as soon as possible can help you maintain a moderate weight and reduce your risk factors.
6- Control Your Blood Pressure And Cholesterol
High blood pressure or hypertension puts pressure on the heart and blood vessels. Exercising regularly, following a low-sodium diet, and losing weight can work wonders.
Your doctor may also recommend beta-blockers to help control your blood pressure. Statins are often recommended for low-density lipoprotein (LDL) levels.
7- Get Help From Your Friends
Recovery can be a difficult journey, but there is no reason to go it alone. The people in relation to yours can help you to navigate the difficult road ahead.
Meeting other people who have survived a heart attack and joining a local or national support group can give you the help and support you need to deal with emotional ups and downs.