Prevent Your Heart from Heart Attacks with These 10 Tips

Heart Attack: 10 Healthy Tips to Prevent Your Heart From Heart Disease

The Heart is a fist-sized organ that pumps blood throughout the body. It is the primary organ in the body for the circulatory system. The heart Contains four main Chambers made of muscle and powered by electric impulses. The brain and nervous system direct the heart’s function.

The normal Heartbeat of a person per minute is 60 to 100 beats, and the athlete’s heart rate is 40 beats per minute. The normal range of the heart rate is between 50 to 100 beats per minute. If you are resting and your heart rate is above 100 beats, then it is tachycardia, and if it is below 60 beats, then it is known as bradycardia. The experts pin the resting heart rate between 50 to 70 beats per minute.

What are Tachycardia and bradycardia and What effects of these two causes?

Tachycardia is a High Heartbeat caused by a resting heart rate above 100 beats, and Bradycardia is a low heartbeat if the heart rate is below 60 beats.

Tachycardia increases the Blood pressure of the heart known as High Blood Pressure (Hypertension) and it leads to different Diseases Bradycardia damages the heart tissue.

• Heart Valve Disease.
• Heart Failure.
• Heart Muscle Disease.
• Tumors or Infections.

Blood Pressure Chart

Blood Pressure Category	Systolic mm Hg (upper number)	and/or	Diastolic mm Hg (lower number)
Normal	Less than 120 mm Hg	and	Less than 80 mm Hg
Elevated	120-129 mm Hg	and	Less than 80 mm Hg
High Blood Pressure (Hypertension) Stage 1	130-139 mm Hg	or	80-90 mm Hg
High Blood Pressure (Hypertension) Stage 2	140 or Higher mm Hg	or	90 or Higher mm Hg
High Blood Pressure (Hypertension) Stage 3	Higher than 180 mm Hg	and/or	Higher than 180 mm Hg

What are the main causes of High blood pressure and Low Blood pressure

The things which will cause the high blood pressure are given below

• Overweight.
• Eating too much salt.
• Not taking enough fruits and Vegetables.
• Don’t do enough exercise.
• Consumption of Alcohol.
• Drinking Coffee (or other caffeine-based drinks).
• Smoke.
• Have a Lot of Stress.

The things which will cause Low blood pressure are given below

• Dizziness.
• Light Headedness.
• Blurred Vision.
• Feels Weak.
• Confusion.
• Fainting.
• Dehydration.
• Diabetes.

What are the Six Common Heart Diseases and What are the Symptoms of Heart Disease

The six common heart diseases are

• Heart stroke.
• Heart Attack.
• Heart Failure.
• Valve Disease.
• Heart rhythm disorders.
• Peripheral artery.
• Vein Disease.

Symptoms of Heart Disease

• Chest Pain.
• Chest Tightness.
• Chest Pressure.
• Chest Discomfort.
• Shortness of Breath.
• Pain in the Neck, Jaw, Throat, Upper Belly area, or back.
• Numbness.
• Weakness.
• Coldness in the legs or arms if the blood vessels in those body areas are narrowed.

What causes Heart Weak: Certain Infections, Heavy Alcohol use, Illegal Drug use, and some Chemotherapy Medicines.

What is the Diagnose of Heart Disease -> Electro Cardio Gram (ECG) will help to diagnose Coronary artery Disease (CAD).

Also Read: Enhance Blood Flow and Immune Strength with These 10 Yoga Asanas

Top 10 Healthy Tips to Prevent Your Heart From Heart Disease

1. Eat Heart Healthy Diet: Take Heart Healthy Diet Food to prevent your Heart From Heart Disease.

Heart Healthy Diet Foods are:

• Fish high in omega-3 Fatty acids (salmon, Tuna, and Trout.
• Lean Meat such as 95% lean ground beef.
• Pork Tenderloin.
• Skinless Chicken.
• Turkey chicken.
• Eggs.
• Nuts.
• Seeds.
• Soy Products (tofu).
• Legumes such as kidney Beans.
• Lentils.
• Chickpeas.
• Black-eyed peas.
• Lima Beans.

Top 10 Heart-Healthy Vegetables and Fruits

• Broccoli (one cup of broccoli contains 5 grams of fiber, Polyphenols, Vitamins, and Minerals)
• Kale.
• Brussels Sprouts.
• Swiss Chard.
• Blueberries.
• Blackberries.
• Raspberries.
• Tomatoes.
• Apples.
• Asparagus.
• Bell Peppers.
• Carrots.

2. Stay Healthy Weight: Maintain a healthy weight to prevent your Heart From Heart Disease.

A Body Mass Index Between 18.5 and 25kg/m2 indicates a normal weight. A Body Mass Index of less than 18.5kg/m2 is considered underweight. A Body Mass Index Between 25kg/m2 and 29.9 kg/m2 is considered Overweight. A Body Mass Index Between 30kg/m2 and 34.9kg/m2 is considered Obesity. A Body Mass Index Between 35kg/m2 and 39.9kg/m2 is considered Severely Obesity. A Body Mass Index Between 40kg/m2 and more is considered Morbidly Obesity.

Healthy weight is calculated by the age or Height and weight of the person if you want to check your weight whether it is good or bad according to your Height or age. click here to check -> Calculate your Body mass index (BMI)

The process to check Healthy Weight in BMI

Step.1-> Click on the above-given link.

Step. 2-> Enter your weight and Height.

Step. 3-> Select Compute BMI.

Step. 4-> Your BMI appears below.

3. Don’t smoke or Don’t use Tobacco: Stop smoking and use tobacco to prevent your Heart From Heart Disease.

Smoking damages the heart and the circulation of blood around the body increasing the risk of heart disease and leading to heart attack.

Top 10 Ways Help you to avoid smoke and use of tobacco

• Try nicotine replacement therapy.
• Ask your healthcare provider about nicotine.
• Avoid Triggers.
• Delay.
• Chew on it.
• Don’t have just one.
• Turn your Home into a Smoke-Free Zone.
• Try Relaxation Techniques.
• Change your Routine.
• Keep Trying

4. Get Moving 30to60 Minutes Active Daily: Active 30 minutes daily helps to prevent your heart from Heart Disease.

Just 30 min every day moving can increase cardiovascular fitness which means a healthy heart, Strengthened bones, Reduce Excess Fat, and Boost Muscle power and endurance.

Top 10 Hacks to Active 30 Minutes Daily

• Use the stairs at work (or home).
• Turn a meeting into a walk-a-thon.
• Make the most of airport time.
• Walk.
• Add more elbow grease to household chores.
• Set up active dates with your significant other or friends.
• Make it a Family affair.
• Clean out and organize dresser drawers.
• Clean your house
• Wash clothes and utensils.

5. Get Quality Sleep: Quality of sleep can help to prevent your heart from Heart Disease.

The quality of sleep benefits to the lower risk of serious health problems, like diabetes and heart disease. Reduce stress and improve your mood.

Age Group	The recommended amount of sleep
5 Years	10 to 13 hours per 24 hours including naps
6 to 12 Years	9 to 12 hours per 24 hours
13 to 18Years	8 to 10 hours per 24 hours
Adults	7 or more hours a night
35 to 70 Years	7 to 9 hours a night

Top 5 Affect the Quality of Sleep

• Physical Pain.
• Stress.
• Mental Health.
• Snoring.
• Sleeping Disorders.

6. Don’t Consumption Alcohol: Avoiding Alcohol helps to prevent your Heart from Heart Disease.

Consumption of alcohol leads to lifetime health risks like High Blood Pressure, Heart Disease, Stroke, Liver disease, and Digestive Problems. Cancer for Breast, Mouth, Throat, Esophagus, Voice Box, Liver, Colon, and Rectum.

Tips for the Best Way to Avoid Alcohol

• Remind yourself of your reasons for making a change.
• Talk it through with someone you trust.
• Don’t keep alcohol in your house.
• Busy with other work.
• Drink soda and fresh lime daily.

7. Manage Stress: Manage stress helps to prevent your Heart from Heart Disease.

Research suggests that an emotionally upsetting event, particularly one involving anger, can serve as a trigger for a heart attack. Stress can contribute to high blood pressure and other heart disease factors.

Top 10 Tips to Manage Stress

• Exercise.
• Relax Your Muscles.
• Deep Breathing.
• Eat well.
• Slow Down.
• Take a Break.
• Make Time for Hobbies.
• Talk about your problems with your well-wishers.
• Take care of your body.
• Avoid drugs and alcohol.

8. Control Your Cholesterol: Control your cholesterol level helps to prevent your heart from

heart disease.

A cholesterol level higher than 240mg/dL leads to Heart disease. Less than 200mg/dL is the normal cholesterol level.

To reduce your cholesterol level try to cut down the fatty food especially food that contains a type of fat called saturated fat.

Top 10 Foods to control Cholesterol level

1. Legumes.
2. Avocados.
3. Nuts.
4. Fatty Fish.
5. Whole Grains.
6. Fruits and Berries.
7. Dark Chocolate and Cocoa.
8. Garlic.
9. Vegetables.
10. Soya Beans

9. Keep Diabetes Under Control: Control of Diabetes helps to prevent your Heart from Heart Disease.

Certain Diabetes complications such as damage to blood vessels and nerves can affect your sweat glands so your body can’t cool which can lead to heat exhaustion and heart stroke.

Tips to keep Diabetes under control

• Choose Healthier carbohydrates. All carbs affect blood glucose levels so it’s important to know which foods contain carbohydrates.
• Eat less salt.
• Eat less red and processed meat.
• Eat more fruits and vegetables.
• Choose healthier fats.
• Cut down on added sugar.
• Be smart with snacks.
• Drink alcohol sensibly.

10. Use Prescribed Heart Medicine: By using prescribed heart medicine helps to prevent your heart from Heart disease.

The Prescribed medicine helps to manage blood pressure and cholesterol, to prevent blood clots from forming, and treat angina.

Best Prescribed Medicines To prevent Heart Attack

• Statins- To lower LDL cholesterol.
• Aspirin- To prevent Blood clots.
• Clopidogrel- To prevent Blood clots.
• Warfarin- To prevent blood clots.
• Beta-Blockers- To treat heart attack and heart failure and are sometimes used to lower blood pressure.