According to the World Health Organisation (WHO), heart attack and stroke are the leading causes of death globally in the last 15 years.
Ischemic heart disease is a condition where your heart’s blood supply (and blood oxygen) is blocked or interrupted by a build-up of fatty substances. Also, known as coronary artery disease and coronary heart disease, ischemia (restriction of blood flow) to the heart can lead to a heart attack.
On the other hand, a stroke occurs when blood oxygen is cut off to one or more parts of the brain. Cells are deprived of oxygen and begin to die. This results in the loss of function controlled by the area(s) of the brain affected. Every year, more than 6 million people die of stroke and an addition 5 million people are permanently disabled.
Both conditions can be caused by genetic predispositions and/or lifestyle choices. In this article, we will discuss 8 healthy habits that will reduce the risk of both heart attack and stroke.
Here are 8 healthy habits that can prevent heart attacks and stroke:
Get 30 minutes of exercise every day
A half-hour of moderate exercise five days per week lowers the risk of heart attack. Going for a brisk walk, jogging, swimming, or calisthenics are all healthy choices. On the remaining two days, get in a light session of strength training.
The 30 minutes allocated to exercise can be done in one go or split up. If possible, try to get 10-15 minutes for each session to keep your heart rate up.
On a serious note, smoking increases the risk of heart disease and stroke by 200-400 percent, depending on both frequency (of smoking) and genetics. Secondhand smoke isn’t a victimless act, either.
People regularly exposed to secondhand smoke at home or work have a 25-30 percent higher chance of developing heart disease, and a 20-30 percent higher chance of having a stroke. Some states have realized the dangers of secondhand smoke and outlawed smoking in enclosed public areas.
Eating a heart-conscious diet may be one of the most important things you can do to ward off a heart attack or stroke.
Eating foods that are high in fiber, low in trans fat, and contain adequate levels of nutrients like vitamins and minerals can help your whole body be healthier. A diet high in fruits and vegetables, lean protein, healthy fat (such as from nuts, seeds, and avocado) and low in processed food can help your heart keep beating for a long time to come.
Drink alcohol in moderation
A moderate amount of alcohol consumption can help your heart. Per the Dietary Guidelines for Americans, moderate alcohol consumption is 1 drink per day for women and 2 for men.
Excessive drinking can lead to a number of health problems. You also raise the risk of acquiring hypertension, heart disease, and stroke.
Trim up a little
Most of us are a bit chunky. You needn’t become a marathon runner to reduce your risk of health problems. According to experts, if you lost 5 to 10% of your weight, you’ll improve cholesterol numbers and lower your blood pressure and blood sugar levels.
Take some supplements & herbs
Dietary supplements are overlooked preventives and therapeutic alternatives to manage cardiovascular health and provide a powerful weapon in the fight against this devastating disease.
You should consider taking some supplements including omega 3 supplement, coenzyme Q10, garlic, niacin (vitamin B3), green tea, magnesium, or hibiscus extract supplement.
Eat some dark chocolate
Dark chocolate is filled with antioxidants and other nutritional properties that protect your heart. Some advice: purchase chocolate products that consist of at least 70 percent cacao.
Up to three chunks of dark chocolate per day is recommended.
Watch your symptoms
Three dangerous symptoms to watch out for are shortness of breath, chest pain, and numbness/tingling (usually on one side of the body.) Forget about waiting for these symptoms to go away. Go and get them checked out.
Try to make sure that you’re scheduling a comprehensive physical examination at least once per year. As we age, different health variables must be taken into account. Males and females have different health needs as well. A good doctor (look online or ask your friends) will know this when you visit for an examination.