How to Lower Your Risk of Having a Heart Attack
The Factors Increasing Your Risk
In the U.S., someone has a heart attack every 40 seconds. With the seriousness and commonality of heart attacks, it is natural to seek ways to reduce the risk. Good news: the vast majority of heart attacks are preventable. By understanding the risk factors and avoiding certain habits, you can greatly diminish the chances of experiencing a heart attack.
Age and Gender: Two Key Factors
According to cardiologist, Dr. Gregory Pontone, MD MBA, certain factors significantly increase the risk of a heart attack. Firstly, age plays a vital role as fat deposits can accumulate in the artery walls over time. Therefore, individuals of 65 years and older face an increased risk of heart attack and heart disease. Moreover, the risk is higher for men, as they are more likely to engage in habits that harm heart health, such as smoking. Hormones may offer some protection to premenopausal women.
Family History and Medical Conditions
A family history of heart attacks further raises the likelihood of experiencing one. In addition to genetics, certain medical conditions like hypertension, diabetes, and chronic kidney disease heighten the risk. Therefore, it is essential to be aware of these preexisting conditions and manage them under medical supervision.
Unhealthy Lifestyle Factors
A sedentary lifestyle, unhealthy diet, and habits such as smoking and excessive alcohol consumption significantly increase the risk of a heart attack. Regular physical activity, adequate exercise, and the adoption of a healthy diet that includes fruits, vegetables, whole grains, and lean proteins can greatly reduce this risk.
The One Habit You Must Avoid
According to cardiologists Dr. Harmony R. Reynolds, MD and Dr. Pontone, the most vital habit to steer clear of in order to lower the risk of a heart attack is smoking. Smoking damages blood vessels, increases blood pressure, and contributes to arterial plaque formation. It hastens the progression of atherosclerosis and increases the likelihood of blood clot formation, thereby significantly raising heart attack risk. Smoking cessation is the most crucial action for a healthier heart. Vaping should also be avoided.
Eating Healthy for a Healthier Heart
Besides smoking, another crucial habit to avoid is regularly consuming ultra-processed foods, which raise cholesterol and blood pressure, promoting weight gain and diabetes. It is recommended to adopt a heart-healthy diet consisting of fruits, vegetables, whole grains, and lean proteins.
Manage Stress and Exercise Regularly
Incorporating stress management techniques and regular exercise are vital components of a comprehensive approach to heart health. Aim for at least 20 minutes a day of moderate-intensity exercise, such as brisk walking or climbing stairs. Every little bit of exercise counts, so even adding five minutes to your routine can lower your risk. If time is a constraint, even one or two minutes of exercise as an “exercise snack” can help clear your head and relieve stress.
A Multidimensional Approach
Lowering the risk of a heart attack requires a comprehensive approach. It involves adopting a heart-healthy lifestyle, such as regular medical check-ups, exercise, and a healthy diet. By implementing these strategies, you can significantly reduce the likelihood of having a heart attack and improve overall well-being.
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