According to the WHO’s World Health Report, heart attacks are one of the common causes of deaths worldwide. By making a few simple changes to your lifestyle, you can reduce the chances of a heart attack. The following tips will help you do this.

Balanced diet
Eating a balanced diet will help control your blood pressure and cholesterol levels. A low fat and a high fibre diet that includes plenty of fresh fruits and vegetables (at least five portions a day) and whole grains is recommended to keep cholesterol levels in check. Avoid foods rich in saturated fat (mainly found in animal products such as meat and dairy products) and trans-fat (mainly found in fast foods with high oil content). However, eating a small amount of unsaturated fats (found in oily fish, nuts and seeds and avocados) will help reduce cholesterol levels. Also, limit the amount of salt you consume to 0.2 oz a day because too much salt will increase your blood pressure levels. Thus, keeping a check on cholesterol and blood pressure levels will prevent the formation of plaques in the coronary arteries and thus avert heart attacks.

Exercise
A healthy diet combined with regular exercise is the best way to maintain a healthy weight. By maintaining a healthy weight, you can reduce your blood pressure levels. Regular exercise will also keep your heart functioning more effectively and thus decrease the cholesterol levels in your body.

Give up smoking
Several studies have shown that smokers are two to three times more prone to heart attacks than non-smokers are. Giving up smoking reduces the risk of getting a heart attack. The carbon monoxide from the smoke and nicotine puts pressure on the heart by making it work faster. It also increases the risk of blood clots in the coronary arteries. Smoking of low tar/nicotine cigarettes has been found to be of little help in reducing this risk.

Floss everyday
It has now been known that a correlation exists between gingivitis (inflamed and bleeding gums) and heart attack. Gingivitis occurs mainly due to the build up of bacteria in the gums. Brushing alone does not remove this bacteria and it is recommended that flossing is the most effective way of getting rid of this plaque. Once the gum is inflamed and starts bleeding, the bacteria present can easily pass into the bloodstream and form clots in the coronary arteries. Therefore, flossing everyday can avoid this accumulation of bacteria in the gums.

Consume alcohol in moderation
Studies have shown that consumption of alcohol in moderation helps increase good cholesterol and reduce plaque accumulation in the arteries. Alcohol also being a mild anti-coagulant helps prevent platelets from clumping together and forming clots. However, this effect of alcohol only appears if it is taken in moderation. Heavy drinking is harmful and increases blood pressure, and results in an enlarged heart.

Medicines to prevent heart attack
In case of hereditary problems of high cholesterol, etc consulting your doctor on the consumption of medicines like aspirin, statin and fibrates will reduce the risk of a heart attack as these help in the prevention of clots in the arteries.

Laugh and reduce stress
Mental stress often results in high blood pressure which increases the risk of a heart attack. . Laughter, in addition to reducing mental stress, is also an active process which may help improve the linings of blood vessels. Other methods of stress reduction such as massages, aroma therapy, etc are also helpful.

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Category: Wellness, Fitness and Diet
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