How to Avoid Heart Attack
How to avoid a heart attack? Is it possible to reduce the risk of heart attack to zero? During the years studies have accumulated enough data to determine why some heart fails, but others do not. All this provides an opportunity to recommend reliable preventive measures. As argued by one of the top American cardiologists William P. Castelli – “almost all the risk factors can be eliminated, and that the only one from which there is no getting around it (bad heredity) – minimized by controlling the rest. Understand, identify and eliminate, if possible, risk factors – if everybody does a heart attack could have been eradicated, like polio. ”
Thus, experts suggest the following preventive measures:
1. Preventing heart attack – Stop smoking.
Smoking is a major risk factor for heart attack, twice as increases its probability.
2. Preventing heart attack – watch your weight.
“Maximum protection of the heart provides the weight that was you in 21 years, unless, of course, then you are not obese,” – said Dr. Castelli. However, it is important not only the quantity but also the distribution of your pounds. “The most dangerous fat – in the abdomen and lower back – says Dr. Castelli. – Even if you lose weight a little, this form of figure significantly increases the risk of heart attack. If the waist disappeared or stomach gathered folds, this should do something.
3. Preventing a heart attack – reduce to a minimum of fat in your diet.
Avoiding fats will not only help reduce their levels in the blood, but also lose weight. To follow such a diet, first of all, forget about the sweet baked goods, chips, dishes for microwave ovens and outdoor hot snacks.
Prevention infarkta4. Preventing a heart attack – should not more than 20 grams of saturated fat per day.
And if you already had a heart attack, reduce their dose to 1910 “This is an absolute maximum, – says Dr. Castelli. – The fewer the better. Saturated fats found in butter and other dairy products including milk, cheese and ice cream. Limit your daily portion of meat 100 g. Choose pieces popostnee, cut off all visible fat and roast over an open fire that flowed juice. Even low-fat cheese can have no more than 50 grams per day. This reduces the same amount your meat ration.
5. Preventing a heart attack – be careful with low-fat, but high-calorie foods.
While saturated fats (animal in the first place), and cholesterol – the main enemies of the heart, itself calories obtained even from the lean food, too dangerous. “Low-fat products give people an unjustified sense of security”, – says Dr. Castelli. We are quietly eating a food and as a result of gaining weight. Low-fat crackers and chips are not food for losing weight. Eat more fruits, vegetables and whole grains. You will be thinner and get more nutrients.
6. Preventing a heart attack – reduces blood pressure.
If the blood is constantly provided to the vessels of high blood pressure, their inner surface is damaged. This facilitates the accumulation of fatty plaques on it, which increase the risk of thrombosis and, hence, heart attack and stroke. Lower blood pressure may be the following measures:
• Losing weight. “For most people, the loss of 2,5-5 kg normalizes blood pressure”, – says Dr. Castelli.
• Reduce sodium intake. Although not all salt increases blood pressure, guess it is harmful to you personally or not, is impossible. That is why Dr. Castelli recommends that all consume a day not more than 1,25 g of sodium. The easiest way to do it, abandoning the canned food, semi-finished and ready meals, not salting while cooking and not placing it on the table salt shaker.
• relieves stress. It affects many body functions, and blood pressure in particular. Dr. Castelli recommends his patients to choose any of the well-known strategies for stress management – meditation, deep breathing, regular exercise, massage, etc.
Prevention of myocardial
7. Preventing a heart attack – go on foot.
For optimum protection of the heart, experts recommend a day pass at least 3 km on foot, or at least 30 minutes a day engaged in aerobic exercise. If the heart attack has already been, you need a competent program kardioreabilitatsii under the supervision of a specialist.