Most of us live in dread of a heart attack, and the scary part is some victims of heart attack are symptomless until the day they have their first heart attack.
In this article, I will examine what goes on in a heart attack and easy tips to reduce the chances of one occuring by 90%.
The medical term of a heart atteck is myocardial infarction - MI and happens when a small portion of the heart is deprived of blood supply and therefore oxygen.
Although a heart attack can occur at any adult age it is more common in men aged above 45yrs and women over 55yrs. In those aged below 40 the incidence is 18%. This increases with age and starts falling above 80yrs.
In women of African descent it can occur earlier than their caucasian counterparts.
A common misconception is that every person having a heart attack requires CPR and an automated external defibrillator (AED).
However, CPR and AED should only be used on cardiac arrest victims.
Cardiac arrest or vetricular fibrillation occurs when the heart suddenly stops pumping blood due to an arrthymia or faulty electrical signals in the lower part of the heart.
A heart attack may also cause ventricular fibrillation.
Heart Attack Causes and Signs
According to Mayo clinic , a heart attack occurs when one or more of your coronary arteries become blocked.
Over time, a coronary artery can narrow from the buildup of various substances, including cholesterol (atherosclerosis).
Do not perform chest compressions on a heart attack patient.
Part of the heart muscle dies in the process due to a lack of oxygenated blood supply, causing chest pain.
This condition, known as coronary artery disease, causes most heart attacks.
Another cause of a heart attack is a spasm of a coronary artery that shuts down blood flow to part of the heart muscle.
Use of tobacco and of illicit drugs, such as cocaine, can cause a life-threatening spasm.
A heart attack can also occur due to a tear in the heart artery spontaneous coronary artery dissection.
People generally know that a crushing chest pain or sudden shooting pain in the left arm may indicate a heart problem, but many do not know that there are other signs that could mean danger.
It’s remarkable that heart attacks are extremely common and they cause so much pain, yet most of them are preventable: read on to find out 5 lifestyle changes that can prevent nearly 80% of heart attacks.
Prevention
The good news is that 79-90% of heart attacks could be avoided with only five simple lifestyle changes .
5 Lifestyle Changes that Could Prevent Nearly 80% of Heart Attacks !
A recent research study from Sweden’s Karolinska Institute found that five main factors appeared to contribute to whether or not one may be at risk for heart attack.
1. A healthy diet
2. No smoking
3. Being physical active, brisk walking or bicycling more than 40 min a day or exercising 30mins 5 times a week.
4. Healthy waist circumference , abdominal girth, <95 cm.
5. Moderate alcohol consumption (10 to 30 g/day), 14 units a week for women.
This study, published in the Journal of the American College of Cardiology in September 2014, was a longitudinal research that followed a group of people in one Sweden for a period of 11 years.
At the end of the study, those who had engaged in those five specific healthy lifestyle habits, reduced their risk for developing heart disease by 79%.
Another research study from about 10 years previous had similar findings. This research piece took a look at people from more than 50 countries across the world.
Published in 2004 in the British journal , Lancet , this study showed similar results, but also included factors related to diabetes and psycho-social factors.
The research concluded that these factors accounted for 90% of reduced risk for heart attack in men and 94% in women.2
It is clear from looking at both new and old research that lifestyle habits play a large role in the potential for developing heart problems, and the risk for a heart attack could potentially be reduced by 79-90% by making a few simple lifestyle changes.
Lifestyle Changes to Boost Heart Health
Both of these studies have shown that our lifestyle choices play a significant role in whether or not we develop heart disease or could be prone to heart attacks.
If you’re wondering whether you could do something to help protect your heart health, here are some options to consider exploring.
Healthy eating
Eating a heart-conscious diet may be one of the most important things you can do to ward off a heart attack.
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, including your heart.
A diet high in fruits, vegetables, lean protein, healthy fats such as nuts, seeds and avocado and low in processed food can help your heart keep beating for a long time to come.
Limit alcohol consumption
It was found that those who limited alcohol consumption (those who drink 10-30 grams per day of alcohol) experience the most heart health benefits of all.
Too much alcohol can raise your blood pressure and triglyceride levels, and cab also add extra calories, which may cause weight gain.
Stop Smoking
Smoking is a big health no-no, and this extends to heart health.
Cigarette smoking can have a severe negative impact on heart health on top of the lung damage it may cause with COPD and lung cancer .
To protect your heart, quit smoking cigarettes. If you can’t do it 'cold turkey', consider using natural remedies to help you along the path to wellness.
The belly fat factor
Both the aforementioned research studies showed that “abdominal adiposity” AKA belly fat, was a significant contributor to heart attack risk.
People with visceral fat (fatty organs) often show fat in their abdominal area, manifesting as a “barrel belly.”
Abdominal fat that is so dangerous to heart health may feel solid or soft to the touch, but in either case is just as deadly.
So, what’s healthy for the waistline?
According to the recent study a waist circumference smaller than 95 cm is ideal. The measurement is taken at the level of the umbilicus. This is known as the Abdominal girth.
The key thing here is fat in the internal organs, or viscera, though. Take steps to reduce visceral fat to ensure a long-lived heart.
Regular medical check-up
Its important for the over 40s to see your doctor regularly to monitor your blood pressure, blood cholesterol and triglycerides, blopd glucose and weight, all of which are risk factors for cardiac disease.
Look out for my article on emergency treatment of heart attacks. The immediate steps to be taken to save lives.
Thanks for being here and goodluck on your journey to wellness. Check out other articles that may interest you using the search button at the top of the page. God-isLove .
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