Getting a flu shot, managing stress levels, controlling blood sugar, limiting phone use, and exercising regularly can help prevent risk factors that lead to heart attacks.
Top 13 Measures to Prevent Heart Attacks
Get a Flu Shot
Adults over 65 are at a higher risk of severe flu complications, including heart attacks. Cardiologist Allen J. Taylor, President of the Cardiology Department at MedStar Heart and Vascular Institute (USA), states that many people are unaware that the risk of heart attack increases tenfold in the days and weeks following an acute flu infection. Getting a flu shot can also help reduce the likelihood of contracting COVID-19, a double risk that can be deadly.
Manage Stress Levels
Stress can increase cortisol levels, leading to an increase in visceral fat, which directly affects cardiovascular health. Additionally, stress can elevate adrenaline, a hormone that triggers fear and anger responses, increasing heart rate and blood pressure. High levels of these hormones can cause inflammatory responses in the body, potentially leading to heart problems, including heart disease and heart attacks.
Limit Phone Use
A recent study by the American Psychological Association found that individuals who frequently scroll through social media, check emails, and use other apps on smartphones tend to experience higher stress levels than the control group. Nieca Goldberg, a cardiologist and volunteer expert for the American Heart Association, recommends staying away from smart devices during the weekends.
Excessive smartphone use may not be good for your heart. (Photo: Freepik)
Avoid Toxins
According to speaker Shae Leonard, a functional medicine specialist, chemicals found in processed foods such as pesticides, alcohol, nicotine, stimulants, and artificial sweeteners stress the cardiovascular system. They cause oxidative stress, leading to vascular damage, plaque buildup, and cardiovascular disease.
Control Blood Sugar
Elevated blood sugar levels can lead to oxidative damage to arteries, endothelial dysfunction, hypertension, cholesterol buildup, and blockages. These are risk factors for cardiovascular disease, including heart attacks.
Get Enough Sleep
Dr. Beverly Yates, a diabetes expert from the USA, recommends that individuals aim for 8-9 hours of sleep each night to prevent cardiovascular issues. Establishing and maintaining a healthy sleep routine by going to bed and waking up at the same time each day is essential.
Exercise
Regular exercise helps strengthen the heart, improves blood pumping efficiency, and reduces arterial pressure. In fact, 150 minutes of moderate exercise (like walking) or 75 minutes of vigorous exercise (like running) per week can help lower blood pressure and enhance cardiovascular health.
Any exercise is better than no activity at all. You can set daily step goals, take the stairs instead of the elevator, or engage more in any activities that require movement and bring you joy.
Drink Coffee
Richard Collins, a cardiologist in Littleton, Colorado (USA), notes that coffee can help prevent heart disease and diabetes. A study from Germany found that drinking four cups of coffee can enhance the function of endothelial cells (the cells lining blood vessels), potentially helping the heart pump blood more effectively.
Moderate coffee consumption may prevent heart disease and diabetes. (Photo: Freepik)
Supplement with Vitamins
A deficiency in B12 and folate in the diet increases levels of homocysteine, a cellular waste product. Elevated homocysteine can cause inflammation of endothelial cells lining the blood vessels in the heart, increasing blood viscosity. This combination can lead to blood clots, resulting in heart disease and strokes.
Limit Salt Intake
The American Heart Association recommends a maximum sodium intake of 2,300 mg per day. Consuming too much salt can pose risks to cardiovascular health, as sodium is a leading cause of high blood pressure, a risk factor for heart disease and heart attacks.
Therefore, you should consider the amount of salt used in cooking. When purchasing packaged foods, check the nutrition label to identify products with sodium levels within the recommended limits.
Don’t Smoke
Over time, smoking contributes to atherosclerosis (plaque buildup in arteries), increasing the risk of heart disease and mortality from heart disease, heart failure, or heart attacks.
Avoid Excessive Alcohol Consumption
Regular or excessive alcohol consumption can damage the heart, leading to cardiomyopathy. Drinking frequently can also elevate blood pressure, which is a risk factor for heart disease.
Take Care of Your Health
Cardiologist Sonal Chandra advises dedicating 20-30 minutes daily for relaxation and self-care to prevent heart disease risk factors.
