Here are 10 major lifestyle and dietary changes you can make that will make in a major difference in preventing heart attacks...
1. Stop Smoking. smoking cigarettes is your number one risk factor for coronary artery disease. If you smoke, you increase your risk for having a heart attack by 2 1/2 times.
It is never too late to quit. Even if you have smoked for years, quitting smoking will cause blood pressure to return to normal levels. Over time, after quitting, your risk factor for having a heart attack will equal that of a non-smoker.
2. Reduce Cholesterol Levels. One of the best ways to lower cholesterol levels is by watching your diet. Not only should you be aware of the cholesterol you are eating, you should be aware of the amount of saturated fats in the food you're eating.
Saturated fat causes your body to produce harmful cholesterol. The average American receives 37% of their calories each day from fat. By lowering it to 30% or less, you minimize your risk of having a heart attack.
3. Take Aspirin. By taking aspirin, you reduce your risk of having a blood clot. Aspirin also reduces your risk of having a second heart attack, and may also prove helpful in preventing a first. The recommended dose is one baby aspirin each day. Be sure to check with your doctor first before adding aspirins regularly.
4. Exercise. Exercise helps in preventing heart attacks as it strengthens the heart muscle, improves circulation; raises the good, or HDL, cholesterol, while lowering the bad, or LDL, cholesterol; strengthens the arterial system and helps to prevent blood clots.
5. Eat Fiber. There've been several studies indicating that water-soluble fiber, the kind found in barley, oat bran, beans and prunes are effective in preventing heart attacks. Fiber helps to reduce levels of LDL cholesterol in the blood.
6. Lower Your Blood Pressure. High blood pressure, or hypertension, places undue stress on the arterial walls, and places extra stress on the heart muscle. Statistically speaking, individuals with hypertension are twice as likely to have a heart attack as those with normal blood pressures.
Strive to reduce sodium levels in your diet to less than 1500 mg of sodium daily. You should also increase the amounts of calcium and potassium you take each day.
Increase your intake of fresh fruits and vegetables that are high in potassium such as bananas, oranges, raisins, lima beans and broccoli. foods that are high in calcium include broccoli, fish, skim milk and spinach.
7. Avoid Secondhand Smoke. It is estimated that some 35,000 individuals die each year as a result of taking in secondhand smoke. Those who are at highest risk are those individuals living with someone else who smokes. You should try to reduce your exposure to secondhand smoke as much as possible.
8. Eat Fish. By eating two or more servings of fish each week, you can reduce your risk of having a heart attack approximately 40%. Fish contains omega-3 fatty acids which lower LDL cholesterol levels, while raising HDL cholesterol levels. Fish may also reduce blood clotting and inflammation in the arterial walls.
9. Take Antioxidant Vitamins. Some research indicates that vitamin C, E and beta-carotene, which help destroy dangerous free radicals in the body, are helpful in preventing heart attacks. Suggested doses are 1000 mg of vitamin C, 400 IUs of vitamin E and 10,000 IUs of beta-carotene.
10. Eat Other Heart Protective Foods. Here are some other heart healthy foods you can eat that are helpful in preventing heart attacks:
- Olive oil. Olive oil contains monounsaturated fats which will lower levels of LDL cholesterol, and raise levels of HDL cholesterol.
- Nuts. Nuts such as almonds and peanuts also contains lots of monounsaturated fats. However, be advised to not eat them all the time as they are too fatty, but an occasional snack can prove healthy for the heart.
- Garlic. Garlic will lower LDL cholesterol levels while raising HDL cholesterol levels. It also helps to prevent blood clots.
- Red wine. Alcohol, drunk in moderation, will raise levels of HDL cholesterol and reduces blood clotting. You should limit yourself to no more than two glasses of alcohol daily.
In conclusion, even if you've had a heart attack, there are lifestyle and dietary changes you can make to ensure you are preventing heart attacks from occurring in the future.
It's not too late to begin making the necessary changes that will reduce your risk of having a heart attack. By following the 10 steps mentioned above, you will be well on your way to a long, heart attack free, life.
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