"Of the 54 million deaths worldwide in 2015, over half (54%) were due to the top 10 causes. Heart attacks and strokes are the leading causes, accounting for a combined 15 million deaths in 2015. These diseases have remained the leading causes of death globally for the last 15 years," according to the World Health Organization.
Ischemic heart disease, also known as coronary artery disease or coronary heart disease, is a condition where narrowed arteries reduce blood and oxygen flow to the heart. This ischemia can lead to a heart attack.
A stroke happens when the blood supply to parts of the brain is interrupted, depriving brain cells of oxygen and causing them to die. This can result in loss of functions controlled by the affected brain areas. Annually, strokes cause over 6 million deaths and leave an additional 5 million people permanently disabled.
Both conditions can be influenced by genetic predispositions and lifestyle choices. While we cannot control our genetics, we can make healthier lifestyle choices.
This article will discuss eight healthy habits that can reduce the risk of heart attacks and strokes. Even minor changes can significantly shift the odds in your favor.
Let's begin!
HERE ARE 8 HEALTHY HABITS THAT CAN HELP PREVENT HEART ATTACKS AND STROKES:
1. ENGAGE IN 30 MINUTES OF EXERCISE DAILY
Engaging in moderate exercise for half an hour, five days a week, can significantly reduce the risk of a heart attack. Healthy activities include brisk walking, jogging, swimming, or calisthenics. On the other two days, incorporate a light strength training routine.
The 30 minutes of exercise can be completed all at once or divided into smaller sessions. Aim for 10-15 minutes per session to maintain an elevated heart rate.
2. DON'T SMOKE
Predicting this advice was easy, wasn't it?
In all seriousness, smoking can increase the risk of heart disease and stroke by 200-400%, influenced by smoking frequency and genetics. Exposure to secondhand smoke is also harmful.
Individuals regularly exposed to secondhand smoke at home or work face a 25-30% increased risk of developing heart disease and a 20-30% increased risk of stroke. Consequently, some states have banned smoking in enclosed public spaces.
3. EAT HEALTHY
Strive for a balanced diet daily, including fruits, vegetables, whole grains, fish, and lean meats, as recommended by WebMD.
Limit or avoid foods high in preservatives. Processed and prepared foods, often rich in added sugars and sodium, should be consumed sparingly.
4. DRINK ALCOHOL IN MODERATION
Moderate alcohol consumption may benefit your heart. According to the Dietary Guidelines for Americans, this means up to one drink per day for women and two for men.
However, excessive drinking can lead to numerous health issues, including an increased risk of hypertension, heart disease, and stroke.
5. TRIM UP A LITTLE
Many of us carry extra weight. Becoming a marathon runner or triathlete isn't necessary to reduce health risks. WebMD states that losing 5 to 10% of your weight can improve cholesterol levels and lower blood pressure and blood sugar levels.
6. TAKE ANY PRESCRIBED HEART MEDS
The idea of taking prescription drugs may not be appealing, but if they are prescribed by a doctor for a heart condition, it's important to take them.
If you struggle with taking your medications on time due to cost, forgetfulness, or side effects, consult your physician for advice.
Consider taking a daily Omega-3 supplement, which contains DHA and EPA properties and is beneficial for heart health.
7. EAT SOME DARK CHOCOLATE
Indeed, dark chocolate is rich in antioxidants and nutrients that can help protect your heart. A tip: look for chocolate products containing at least 70 percent cacao.
Consuming up to three pieces of dark chocolate daily is advisable.
8. MONITOR YOUR SYMPTOMS
Be vigilant for three critical symptoms: shortness of breath, chest pain, and numbness or tingling (often on one side of the body). Don't wait for these symptoms to disappear; seek medical attention immediately.
Ensure you arrange for a thorough physical exam at least once a year. As we get older, various health factors need consideration. Men and women also have distinct health requirements. A qualified doctor, which you can find online or through recommendations, will consider these factors during your checkup.
Source: www.powerofpositivity.com