If you’re cardiac risk is high and you are at risk of suffering a myocardial infarction or any other cardiac accident, we will discover 8 healthy tips to easily reduce it.
According to WHOM statistics, around 17.5 million people in the world died in 2012 as a result of myocardial infarction or stroke. More than ¾ of these deaths were recorded in low- and middle-income countries and affected people of both sexes in equal percentage.
Within this framework of the situation, the positive thing is that more than 80% of the cases are preventable. How? Checking and controlling risk factors for cardiovascular diseases such as: hypertension, high cholesterol levels, high levels of diabetes (sugar).
But we should briefly review why heart attacks are caused. Here’s how: most heart attacks occur when a clot in the coronary artery blocks the supply of blood and oxygen to the heart.
This causes irregular heartbeats, arrhythmia and as a consequence a decrease in blood pumping to the heart. Unfortunately, an obstruction of this type that is not detected in the first few hours leads to death itself.
Therefore we must eliminate the risks of a heart attack. To do this, we give you eight healthy tips to eliminate heart risk.
8 healthy tips to eliminate dangerous cardiac risk
1. Practice physical exercise every day
Performing physical activity 30 minutes a day helps keep the cardiovascular system in shape. And being active 60 minutes a day helps maintain a normal weight.
2. Follow a balanced and healthy diet
You must have a healthy diet. What does this mean: consume an abundant amount of fruits and vegetables, whole grains, lean meats, fish, legumes, little salt and sugar. You should drink alcohol intake in moderation.
3. Quit smoking
You should avoid tobacco use as it seriously damages health regardless of how it is consumed (cigarette, pipe or chewing tobacco). The good news is that within a year of having stopped using tobacco, the risks of a myocardial infarction or stroke are reduced by half.
4. Limit alcohol
You should avoid excessive alcohol consumption. Although recent studies indicate that moderate consumption reduces the risks of vascular diseases, this should be limited to one or two glasses of red wine per day with meals.
5. Maintain optimal weight
It is scientifically proven that obesity aggravates heart problems due to the overexertion that the heart is subjected to, since it predisposes the body to suffer from hypertension, stroke as well as favors the appearance of diseases such as type 2 diabetes.
6. Perform pleasurable activities and eliminate stress
When one is under constant stress, the heart speeds up and this is how blood pressure increases as a consequence. It is not proven that stress causes cardiovascular diseases, but it can help put health at risk.
For this, it is recommended to carry out pleasant activities that reduce the level of physical and mental exhaustion, such as yoga, tai-chi or any other activity that is relaxing and de-stressing for the individual.
7. Control diabetes
Controlling diabetes is extremely important. And for this, obesity must be avoided, especially that of abdominal predominance, which is very common in diabetic women; as well as arterial hypertension, whose appearance usually increases in women from 40-50 years of age. Therefore, for all this, it is very necessary to periodically control the sugar in women.
8. Monitor blood pressure
When high blood pressure is diagnosed, it means that the different levels of blood pressure are elevated, or the pressure that our heart exerts on the arteries in a sustained or continuous way.
High blood pressure is a cardiac risk, since when high blood pressure exists and is not treated, the risk of suffering a heart attack or stroke increases dangerously. Therefore, it is essential to monitor blood pressure, taking measurements regularly (especially if we have already diagnosed cardiovascular risk or a related disease), and controlling it.