Heart attacks and diseases are one of the primary causes of death in older generations, but it is not inevitable. If you have ever had a heart attack, the primary goal after your recovery is to prevent any further heart attacks. Here are some lifestyle changes you can make along with following your doctor’s instructions and consuming the prescribed cholesterol-lowering and blood pressure medications.
Quit Smoking and The Use of Tobacco
The best way to maintain better heart health is to quit smoking or the use of tobacco, including second-hand smoke . Chemicals that are found in tobacco can cause harm to the heart and blood vessels. Smoking cigarettes can cause a decrease in blood oxygen, increasing overall blood pressure. Quitting smoking can have many benefits like a decrease in chances of strokes and death caused by heart disease or heart attack.
Healthy Weight Management
Obesity can be the root cause of developing heart disease including high blood pressure, high cholesterol and type 2 diabetes. You can compare your BMI (Body Mass Index) to see if your weight is appropriate or not. A BMI of 25 or higher is considered unhealthy and is categorized as overweight. If most of your weight is on your waist instead of your hips then the chances of heart disease for you are higher. A waist circumference of 35 or more in women, and 40 or more in men, increases the possibility of heart disease.
A regular30 minutes to 60 minutes of daily physical activity can help manage weight better. This also prevents other conditions that can indirectly cause harm to the heart such as high cholesterol levels and type 2 diabetes. If you haven’t been active for a while, don’t leap into vigorous activities right away, start with something mild and light and then build your way up to more challenging and demanding activities like running, weight-lifting etc.
Balanced and Healthy Diet
A balanced and healthy diet for the heart includes more fruits and vegetables, and less saturated fats and processed sugar. You can incorporate more leafy vegetables like spinach, kale, colorado greens, and other veggies like carrots and broccoli. Fruits like apples, bananas, prunes, grapes, pears and oranges are healthy for the heart as well. If you would like to include whole grains in your diet, stick to oatmeal, brown rice and whole grain bread instead of processed grains.
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