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How to prevent a heart attack in 10 seconds: 15 Best Ways... Heart disease

How to prevent a heart attack in 10 seconds
How to prevent a heart attack in 10 seconds

- Acting quickly when you suspect a heart attack is coming on can greatly ... coughing deeply can raise your blood pressure for a second or 10.

Scary fact alert! Heart disease is the number one cause of death in the United States today. While death rates from heart disease have been dropping over the past decade, it’s still a widespread problem.

Hi viewers and welcome back to Bestie. Keeping a healthy heart is the most important thing you can do to prevent heart diseases.

While you can’t control certain risk factors such as your age, family history, gender, race, or ethnicity, you can still reduce the risk by making some smart yet easy lifestyle changes.

How to prevent a heart attack in 10 seconds

And in today’s video, we will tell you to pill free ways in which you can cut your heart disease risk. From quitting smoking, exercising regularly, staying positive, watching your weight to eating healthy, and more, watch till the end to learn about all of them. Quit Smoking:

If you're a smoker, stopping smoking is the single most important step you can take to protect heart health.
Lifetime smoking roughly doubles your risk of developing heart disease.
  • The chemicals in tobacco get into your bloodstream from the lungs and damage the lining of your arteries.
  • The carbon monoxide in tobacco smoke reduces the amount of oxygen in your blood.
  • This means your heart has to pump harder to supply your body with the oxygen it needs.
Additionally, the nicotine in cigarettes stimulates your body to produce adrenaline, which makes
your heart beat faster and raises your blood pressure, making your heart work harder.
  • Have you ever tried giving up smoking?
  • How successful were you?
Let us know quickly in the comments section below!😊

Read Labels:

Who knew that reading was such a great strategy for preventing heart disease?
  • Following a heart-healthy diet means keeping a close eye on your sodium, sugar, and fat
  • intake.
  • All these are tied to heart disease risk factors like high blood pressure and high cholesterol.
  • What better way to watch what you eat than to read the fine print?

what healthy food to eat to lose belly fat

Generally speaking, pre-packaged foods aren’t as healthy as meals and snacks that are prepared
fresh from whole ingredients.

While you’re paying attention to calories, fats, sodium, and sugar, be sure to keep an eye on serving sizes.

Beverages can also be a surprising source of sugar and sodium.

Eliminating soda, energy drinks, supermarket smoothies, and juices can do wonders for your daily calorie intake.

Get a Good Night’s Sleep:

Poor sleep is tied to a number of risk factors for heart disease, including high blood pressure, stroke, diabetes, heart failure, and sleep apnea.
  • For many, getting a good night’s sleep of about 7-9 hours is harder than it sounds.
  • Invest in a white noise machine, avoid afternoon coffee runs and evening chocolate binges.
  • You can also turn off the TV, go to sleep at the same time every night, and avoid alcohol before bedtime.

Keep Your Stress Levels in Check:

Chronic stress often leads to other unhealthy behaviors, like eating a poor diet, not getting enough sleep, and skipping exercise.
  • These can spiral into heart problems over time.
  • Stress can also have a direct impact on your heart by raising blood pressure, causing inflammation, and increased cholesterol and triglycerides in your blood.
  • Additionally, extreme stress can make your heartbeat out of rhythm. Make time each day for stress-reducing activities like yoga or meditation.

Be physically active:

Physical activity can help reduce your risk of heart disease.
  1. Regular exercise will make your heart and blood circulatory system more efficient, lower your cholesterol level, keep your blood pressure at a healthy level, and help you control your weight.
  2. Research has shown that three to four sessions per week, lasting on average 40 minutes per session, and involving moderate to vigorous-intensity physical activity can help lower blood pressure, lower cholesterol, and keep your weight at a healthy level.
  3. If you’re currently not physically active then you should start off slowly, maybe attempting a ten-minute workout initially and building your exercise period up over time.

Stay Positive:

People who see the world optimistically, who see the cup as half-full is less likely to develop heart disease, as opposed to people who are more pessimistic and worry all the time.
  • This causes hormonal responses that may more likely lead to heart disease.
  • Depression and stress have both been shown to harm heart health.
  • A study found that optimistic people may have approximately 50 percent less risk of experiencing a cardiac event, such as a heart attack.
  • However, whether or not a positive outlook directly protects the heart isn't yet entirely clear.
  • It may simply be that optimistic people are more likely to lead overall healthier lives.
  • But experts agree that trying to be positive can't hurt.
  • Make An Effort To See Your Doctor For Once A Year Physical: The best way to predict heart troubles is by visiting your doctor.
  • They will assess your blood pressure, cholesterol, and weight to figure out how your body and heart are doing.
  • Chronically high blood pressure can put excessive strain on your heart over time.
  • If your bad cholesterol is higher than normal or your good cholesterol is low, or you have both, your doctor may prescribe you medication that will help prevent a heart attack in the future.

Choose your medications wisely:

Although some vitamins have been shown to possibly help some health conditions, to date none have been shown to decrease the risk of cardiovascular disease.
  • Although there are some rare exceptions, such as fish oils and niacin or vitamin B. It is also important to note that high doses of some vitamins may interfere or counteract the beneficial effects of some prescription drugs.
  • Eat Healthy: Fresh fruits and vegetables are high in fiber and packed with nutrients that boost your immunity.
  • Salmon, tuna, and other fatty fish are also heart-healthy foods that reduce blood pressure, cholesterol, and triglycerides.
  • Eat more plant-based foods, whole grains, nuts, and seeds.
  • Avoid sugary drinks, processed meats like sausage and hot dogs, and refined carbohydrates like white bread.
  • These foods are high in fat and sodium which can contribute to risk factors of heart disease.
  • Reduce Alcohol Intake: Drinking high amounts of alcohol over a long time or drinking too much on a single occasion can worsen heart disease risk factors.
  • Alcohol intake is also closely linked to weight gain and obesity.
  • Stop drinking alcohol or practice low-risk drinking to reduce your heart disease risk.
  • Low-risk drinking is considered no more than 3 drinks per day or 7 drinks per week for
  • women, and no more than 4 drinks per day or 14 drinks per week for men.

Get Off The Low Fat Diet Bandwagon:

Low-fat diets generally replace fat with sugar and refined carbs to compensate for lack of taste, which can lead to problems with insulin regulation.
  • Embracing healthy fats helps stabilize blood sugar and appetite.
  • Long maligned saturated fats like coconut oil can actually lower inflammation. Still, it’s critical to eat plenty of vegetables and avoid refined carbohydrates.
  • Stay Positive: Relationships with family, friends, and others can go a long way toward improving or undermining overall health.
  • A study identified that being in a happy marriage predicts a lower risk of cardiovascular disease.
  • Another conversely found that being in an unhappy marriage leads to higher risks to heart health.

Control Diabetes:

Type 2 diabetes which is non-insulin-dependent, affects more than 14 million Americans.
It is an important risk factor for heart diseases.
  • Diabetic men have two to three times the risk of having coronary heart disease than those without diabetes.
  • Weight control and exercise can improve the utilization of blood sugar and prevent or slow down the onset of diabetes.
  • This will result in a reduced risk of heart disease.

Keep your blood pressure in a healthy range:

  • Over time, high blood pressure or hypertension can weaken the walls of blood vessels, increasing your risk of stroke, heart attack, and dementia.

Think you’re out of the woods?

You might not be anymore.

In 2018, the American Heart Association lowered the guidelines for healthy blood pressure from 140/90 to 130/80 for some adults.

That means 70 to 79 percent of men over 55 technically have high blood pressure.

Lifestyle actions such as a healthy diet, regular physical activity, not smoking, and a healthy weight will help you to keep normal blood pressure levels.

Get your blood pressure checked on a regular basis as it can be easily done.

Looking for ways to lower your blood pressure?

Check out this video titled “Lower Your Blood Pressure With These Tips” Watch Your Weight: Carrying too much weight is a key risk factor for heart disease.

It affects the majority of Americans with nearly 69 percent of adults are either overweight or obese.

Obesity also puts you at risk for other health problems related to heart diseases, like stroke and diabetes.

But when you lose weight, all that starts to correct itself.

When your blood pressure comes down, glucose also comes down, and good cholesterol levels go up.

And you don't need to lose a drastic amount of weight to start reaping the heart benefits.

It could be a matter of losing 15 pounds or 10 percent of your body weight.
Do you suffer from heart problems?
Have you tried any of the remedies that we mentioned?
Let us know in the comments section below!

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