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Lifestyle Changes to Prevent the Heart Attack Risk


The heart stands as one of the major organs in the human body, allowing us to live. In easy words, the human heart is like a superstar of the body, working tirelessly to keep everything running smoothly. To keep it working smoothly, you need to give it the care and attention it deserves. 

The human heart is one of those organs that work 24*7 without any break. Therefore, taking care of it is beyond important. At present, heart diseases are emerging more than usual across the world. What are the possible reasons for heart attacks? Wait, let me tell you why heart problems are emerging at an unbeatable pace!


Some Lifestyle Changes to Prevent the Heart Attack Risk in Adults


  • How many steps do you cover in a day? One of the significant causes is a sedentary lifestyle. We get it; we are bound to cover 9 hours in the office, but sparing 1 hour for your health is not a big deal. You have enough time to watch 2-hours long Netflix episode without even moving here and there, but when it comes to your health, you have thousands of excuses. These excuses result in heart problems such as heart attack, stroke, and other diseases.

  • Talking about healthy food doesn't make a big difference until you insert it into your routine. Munching on unhealthy snacks has become a lifestyle nowadays for almost everyone. Eating unhealthy contributes to bad cholesterol, hypertension, diabetes, etc. These problems increase your risk of developing heart disease drastically. Replace all unhealthy habits with healthy eating habits. To keep your tongue cravings intact, take one day a week as a cheat day. 

  • To keep your heart health safe, you need to make sure you are taking care of your mental health as well. We live in a society where everyone is stressed out, whether a kid, a teenager, or an adult. Too much stress is not good for your heart health. Therefore, take half an hour daily to keep your mental health on track. You can ensure it by doing yoga, exercising, walking, or anything you love.

Before moving forward, let's dig into some astonishing facts about the human heart: 

  • Do you know women's hearts beat faster than men's hearts? 

  • Your heart is always busy as it beats approximately 115,000 times each day. 

  • The average size of the heart is equal to the size of an adult's fist. 

  • There is a day when the most heart attacks happen, i.e., Monday. 

  • The highest number of heart attacks happen on Christmas. Isn't it something bizarre? 

  • Can you think of the youngest person to receive heart surgery? You will be shocked to know that the youngest person was just 1 minute old who underwent open heart surgery

How common is a heart attack in the United States?

We all know America is growing economically really fast. It has developed a robust healthcare system, but deadly diseases are still high. Heart attack is one of the biggest causes of death in the United States. Stroke, on the other hand, secures position 5 for the highest number of deaths in the US. The primary causes remain the same all around the globe, such as obesity, aging, diabetes, etc.

People can fight against heart disease by opting for some basic lifestyle changes. Lifestyle changes help you to improve your heart health and overall well-being. Your health is your real treasure; don't let an unhealthy lifestyle take it away. 

Lifestyle changes to fight against heart attack: 

Since heart attack is becoming more common than ever, throughout the world, it has become your responsibility to look after your heart and overall health. Just making some lifestyle changes can help to lessen your risk of developing serious heart conditions like stroke, heart attack, and others. Let's know those lifestyle changes that prevent heart attack: 

Cutting off smoking and alcohol consumption: 

Smoking does not only affect your heart health but your overall health, significantly the lungs. Do you remember how fast you used to run when you were an 11-year-old kid? Can you run at the same pace now? No, right? Therefore, it is important to break this habit today. It might seem challenging in the first place, but not impossible. Take baby steps daily to accomplish your goal.  

Alcohol consumption is getting more common and more popular than ever. If we keep the coolness aside, do you even know its side effects? To keep your heart health safe, you need to cut off this habit. Taking alcohol once in a blue moon is entirely fine. The effect of Drinking alcohol too much increases blood pressure, raising the risk of cancer, heart attack, stroke, etc. 

Also Read: 6 Easy Ways to Quit Smoking

Start getting moving: 

You need to honestly audit your lifestyle not only for your heart health but for your overall health. You can break the cycle by taking only one baby step. It takes one step from living a stagnant, lethargic, and unhealthy lifestyle to living the best life out there.

 You should be physically active every day to keep yourself healthy. You do it by doing swimming, running, and walking. Count your daily steps and aim to improve them slowly and steadily. People with an active lifestyle have a minimal chance of premature death

Address your stress:

We also know that it is not possible to get rid of stress completely. Stress has become a part of our daily life. However, you can take some actions to manage it. 

  • Doing mindfulness for at least 10 to 15 minutes every day. 

  • Avoiding negativity 

  • Finding happiness in imperfection 

  • Taking your break and saying no to people 

  • Eating a balanced diet

Eating a balanced diet: 

Your diet works as a fuel to your body. It's been years since you have been filling it up with junk, causing problems like heart disease. Therefore, give your body what it deserves. Going for a balanced diet rich in fruits, vegetables, nuts, etc., will significantly improve your overall well-being. 

Eating unhealthy food only increases your risk of developing high blood pressure, cholesterol, diabetes, obesity, etc. All these medical conditions are linked to heart problems like heart attack and stroke.

Summing Up: 

Taking care of your heart health is beyond important. Not taking care of it increases your chance of getting caught by dangerous conditions like heart attack and stroke. Therefore, do what is possible to keep it safe, healthy, and working. You can improve your heart health by practicing lifestyle changes such as eating a balanced diet, cutting off bad habits, increasing physical activity, managing stress, etc. You should get in touch with a doctor if these ways don't lead to the desired results.

Also Read: Benefits of Taking Fish Oil Supplements for Heart and Overall Health


1. What is a healthy lifestyle for the heart? 

No doubt, heart problems are getting more common than ever, causing thousands of deaths every single day worldwide. Therefore, it is important to take care of your heart health. You can ensure its health by opting for a healthy lifestyle that includes the following: 

  • Cutting off extra weight 

  • Be active physically 

  • Eating low sodium diet 

  • Controlling your blood pressure and cholesterol 

  • Manage stress

  • Quit smoking  

2. Is exercise necessary for heart attack prevention?

There are a number of studies that prove people who exercise regularly on a daily basis are less likely to go through cardiac events such as heart attack and stroke. In order to prevent heart disease, combine exercise with a healthy diet. In an era where heart attacks are becoming more common than ever. Therefore, being physically active is a major step towards good heart health. Other benefits of being physically active are:

  • Helping to shred excess weight 

  • Managing blood pressure and diabetes 

  • Preventing artery damage 

3. How does stress impact heart health, and what stress-management techniques are effective?

Whenever you stress out, you put yourself at risk of coming across several heart diseases. Stress can lead to poor blood flow to the heart muscles, which can result in heart attack and stroke. Therefore, if you are someone who is always stressed out, it’s high time to manage your stress level. There are several stress management techniques available that help you a lot, such as: 

  • Deep breathing 

  • Meditation 

  • Yoga 

  • Exercise 

  • Stretching 

  • Eating healthy 

4. Can quitting smoking really reduce my risk of a heart attack?

Inhaling anything other than fresh air is detrimental to your overall health, especially your heart and lungs. Smoking raises your risk of coming across serious health conditions like lung cancer, heart disease, COPD, etc. Cutting off the smoking habit lowers your risk of going through heart attacks and other serious health conditions. Many studies prove that quitting smoking benefits your overall health and reduces the chance of dying from heart disease. 

Medically Reviewed By:

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B. Pharma

(Dr. A. Sharma, PharmD, is a licensed pharmacist and a medical writer with 10 years of clinical experience. He strives to empower patients to understand their medications so that they become better healthcare advocates.)


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