Dr Naveen Bhamri is a Cardiologist in India and available at Max Hospital, Shalimar Bagh for consultation on heart diseases.
Heart attacks are frequently avoidable by maintaining a healthy lifestyle and minimising risk factors. While there is no way to totally remove the danger of having a heart attack, you can dramatically minimise your odds by following these guidelines:
Maintain a healthy weight
Being overweight, particularly around the waist, raises the risk of heart disease. Aim for a BMI that is within the healthy range.
Healthy Diet
Consume a well-balanced diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats. Reduce your consumption of saturated and trans fats, cholesterol, salt, and added sweets.
Exercise
Exercise at least 150 minutes per week in moderate-intensity aerobic exercises such as brisk walking, cycling, or swimming. In addition, include weight training activities two or more days each week.
Quit Smoking
Tobacco use is a major risk factor for heart disease. Quitting smoking or avoiding secondhand smoke can have a substantial impact on your heart health.
Control your blood pressure
High blood pressure raises your chances of having a heart attack. Monitor your blood pressure on a regular basis, and if it’s high, follow your doctor’s advice for managing it through lifestyle modifications or medication.
Control cholesterol levels
High LDL cholesterol (also known as “bad” cholesterol) levels can lead to atherosclerosis, a condition that narrows the arteries and increases the risk of heart attack. Maintain a nutritious diet, exercise regularly, and, if necessary, take cholesterol-lowering medicine prescribed by your doctor.
Diabetes management
If you have diabetes, engage with your healthcare team to keep your blood sugar levels within the target range. Diabetes management lowers the risk of heart disease.
Limit your alcohol intake
Excessive alcohol consumption might elevate blood pressure and contribute to weight gain. Consume alcohol in moderation, which is no more than one drink per day for women and two drinks per day for men.
Manage your stress
Chronic stress can aggravate heart disease. Find healthy stress-relieving activities such as exercise, relaxation techniques, hobbies, or social support.
Get regular check-ups
Schedule regular check-ups with your healthcare practitioner. They can evaluate your overall health, monitor your risk factors, and advise you on how to keep your heart healthy.
Remember to seek personalised advice and assistance on heart attack prevention from your healthcare practitioner based on your unique health profile.