Heart attack has become a rapidly popular issue in India, which not only affects the elderly, but also the increasing number of young adults. Since heart disease (CVD) continues to claim life around the world, including India, health experts emphasize the importance of maintaining heart-health lifestyle. While the purpose of medical progress is the goal of finding more effective treatment, prevention remains the most important defense against heart diseases. An important factor in prevention is a balanced diet, and experts emphasize how the right foods can significantly reduce the risk of heart attack.
Also read: Here is a food guide for a healthy heart
Here are 5 lifestyle changes that according to a specialist, can help stop a heart attack:
1. Avoid processed and junk food
Integrated medical experts, Karan Kakkar, processed and junk highlight the importance of choosing natural, complete foods on food. Junk foods, unhealthy fat, sugars and preservatives contribute to inflammation and high cholesterol levels, which are significant risk factor for heart disease. Instead, it can provide necessary nutrients to include fresh fruits, vegetables and whole grains in your diet that support heart health and reduce the possibility of cardiovascular issues. Diet rich in fiber with plant-based foods can help reduce LDL cholesterol and regulate blood pressure.
2. Priority to adequate sleep
Sleep is one of the most important factors in overall health, yet it is often ignored. Kakkad insists on the importance of sleep in maintaining heart health. During sleep, the body undergoes restructural processes, such as repairing damaged cells, detoxifying and reducing stress hormones. On the other hand, insufficient sleep, high blood pressure and heart disease can increase the risk. Preference to the quality sleep of seven to eight hours every night helps reduce the possibility of heart attack and increase overall welfare.
3. Manage stress and feelings
Chronic stress and emotional stress can wreak havoc on heart health, increase blood pressure and cause inflammation. Kakkad insisted that it is necessary to manage stress through relaxation techniques such as yoga, meditation and mindfulness to protect the heart. Finding healthy ways to deal with emotions, such as through physical activity or engaging in hobbies, can also play an important role in the prevention of heart disease.
4. Monitor Vitamin B12 levels
Another factor in preventing heart attack is to maintain the level of optimal vitamin B12. Kakkad has warned that the low level of vitamin B12 can elevate homocysteine, an amino acid, which is associated with the increasing risk of heart events when present at high levels. Ensuring adequate intake of vitamin B12 from foods such as eggs, dairy products and stronghold grains can help maintain a healthy heart and prevent potential complications.
5. Include omega-3-rich foods
Foods rich in omega -3 fatty acids, such as fatty fish and some seeds, are necessary to maintain heart health. Dietist Komal Malik explains that omega -3S has anti -inflammatory properties and helps reduce blood clots, which reduces the risk of heart attack. Omega -3 fatty acids also contribute to “bad” LDL cholesterol levels and “good” HDL cholesterol. In your diet, including sources of omega -3S, such as salmon, flaxseeds and walnuts, can greatly improve heart health.
Also read: 8 most essential nutrients for a healthy heart
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Specialist advice on heart-healthy diet
According to nutritionist Ritika Samadar, heart diseases have a growing anxiety due to rapid sedentary lifestyle and poor diet habits. While it is important to find professional medical care when necessary, maintaining a healthy diet is the first line of protection in preventing heart disease.
Dietist Komal Malik recommended many heart-health foods to add to his diet:
- Leafy green vegetables: greens such as spinach and kel are rich in fiber, antioxidants and other nutrients that reduce the risk of heart disease. These vegetables help reduce the level of “bad” cholesterol and improve overall heart function.
- Salman: Omega -3 rich in fatty acids, salmon is an excellent option for heart health. These fat help reduce blood pressure and inflammation, and can even increase the omega -3S artery function in small amounts. Including salmon or other fatty fish like sardin and tuna in your diet twice a week.
- Whole grains: whole grains, especially oats, are beneficial for heart health. Oats contain soluble fiber that helps reduce cholesterol levels, while also provides vitamins and minerals that support heart function. Enjoying a bowl of porridge with fresh berries and nuts is a heart -to -healthy breakfast choice.
- Walnuts: Omega -3 packed with fatty acids and vitamin E, walnuts help manage cholesterol levels and improve heart function. These healthy fat arteries can prevent plaque buildups, leaving the risk of atherosclerosis and heart attack.
- Soy Foods: Soya-based foods, such as Tofu and Tempeh, are excellent plant-based protein sources. They help in low cholesterol and blood pressure, making them a good addition to the heart-healthy diet. By changing the meat with soy products a few times a week, you can significantly reduce your intake of unhealthy saturated fat.
Adopting a heart-healthy diet can have a profound effect on reducing the risk of heart attack and preventing heart diseases. Including the right foods in your daily routine, such as leafy greens, omega-3-rich fish, and whole grains, can help protect your heart and promote overall well-being. By making impressive changes yet small in your diet, you can empower yourself to maintain a healthy heart for the coming years.
