Ten best ways to avoid heart attack

Heart is one of the important organs in human body.  It brings blood through arteries to heart and then pumps it back to the rest of the body.  When there is some block to this process, heart attack occurs.  A hard substance called plaque can build up in walls of the coronary arteries.  A plaque is made up of cholesterol and other cells.

Another important reason for heart attack is stress and depression.  When the person is under severe stress, the blood flowing to the heart couldn’t flow properly and the arteries are believed to shrink thereby depriving sufficient blood to heart.  Stress added with blocks made up of cholesterol and other cells will ultimately lead to heart attack. 

Both my paternal and maternal grandfathers died of heart attack.  My maternal grandfather died at the age of 52 and paternal grandfather died at 89.  Both of them are vegetarian and were eating very balanced diet and didn’t smoke or drink any alcohol.  If I analyze what caused heart attack, the only conclusion I could infer is when they died they had high stress on thinking something.  The stress was not just for few minutes or hours.  It was continuous and I believe this made their arteries weak and thereby suddenly the blood was unable to go to heart. It has also scientifically proved that stress and tension are the biggest contributor for heart attack.

Heart attacks kills millions of people all over the world and is much rampant among South Asians and Middle East people.  The food habit and social living along with mental balance will affect the functioning of heart.  When so many millions of people die of heart attack, it is very important to know how to avoid heart attack to us and our family and friends.

1.   Lead a stress and tension free life

This is the most important aspect to follow to avoid heart attack.  It is how we take a particular thing depends.  So take everything lightly and this will make a sea change in our healthy living.

2.   Regular Exercise, games and workout

Keep your body fit.  Burn all the unwanted cells, cholesterol, calories and fat in our body.  This will help the arteries to be strong enough without any blocks so that there is no any obstruction in the flow of blood to and from heart.  Don’t over do any workouts.  Light workouts are the best for body.  Try to do daily 30 to 45 minutes or at least 4 days in a week.

3.   Eat lot of fruits and vegetables

This will help to get lot of vitamins and water into your body.  This will prevent clotting in the arteries.

4.   Lower your bad cholesterol

Avoid eating junk foods like French fries, burgers and pizzas.  If not able to totally avoid at least reduce junk foods significantly.  This will reduce the bad cholesterol and fat in your body.  These are the substances that clog your arteries in the form of plaque and finally kill you.

5.   Reduce your blood pressure

Any blood pressure above 140/90 should be considered seriously and proper medical treatment has to be taken.  The blood in the arteries finds it harder to reach your heart.  Blood pressure has two readings systolic and diastolic.  The systolic refers to when you do any body movements and diastolic is at when your heart is in rest.  Eat less salt and fat foods with regular exercise will help to reduce the blood pressure.

6.   Avoid oily food

Though South Asians eat low fat food they have very high rate of heart attack.  It is because their food contains lot of oil.  Try to avoid oil food and incase want to have some oil food, can use sun flower oil and extra refined virgin olive oil.  Both of them have low cholesterol and have higher content of good fat like Omega 3.

7.   Avoid smoking and alcoholic drinks

Research has proved smoking and drinking more than normal alcohol will increase the chance for heart attack.  Smoking can damage the cells in the arteries, which take the blood to the heart.  It is better to avoid smoking and reduce the alcoholic drinks.

8.   Eat fish and Omega 3 rich food

Japanese eat lot of fish and it is one of their staple foods.  It has been scientifically proved that Japanese living in one island that eats fish normally live more than 90 years in average.  As a country Japan has one of the highest life expectancy and have lowest heart attacks.  Eating fish regularly will increase the good fat in your body and help the cells and blood to be fluid and easily moves to heart.

9.   Regular doctor check up, screening and aspirin

Doctor check up and screening test at least once in a year will help to know the medical conditions and take preventive action even before heart attack symptoms strikes you.  In case of any heart uncomfort, take aspirin before immediately going to doctor.  Aspirin is a blood thinner and very useful in preventing heart attack.

10.    Moderate intake of red wine

French eat lot of fat and junk related food, but have one of the lowest heart attack rates in the world.  It is because they drink lot of red wine.  Red wine has an antioxidant called resveratrol that prevents heart disease.  But as such higher alcohol intake is harmful to body, so red wine in moderation will help heart attack.