Heart attacks can’t be predicted, but they can definitely be prevented. Several factors come into play when someone has a heart attack, but taking conscious steps in time greatly increases the chances of avoiding one. Heart attacks and heart-related diseases are the top causes of death worldwide. However, this doesn’t mean they are inevitable. While we can’t change family history, sex, or age, we can control other risk factors by making some lifestyle changes. Here’s a guide on how to prevent heart attacks, including risk factors and symptoms to watch out for.
### **Prevention**
Taking some precautions can protect you from the serious trauma of a heart attack. Keep these points in mind:
1. **Quit Smoking**
Smoking is a major risk factor for heart disease. Nicotine damages blood vessels and heart walls, and cigarette smoke replaces oxygen in the blood with carbon monoxide, increasing pressure on the heart. Women who smoke and take birth control pills are at an even higher risk. The good news is, if you quit smoking, your risk drops to that of a non-smoker within five years.
2. **Exercise for 30 Minutes Every Day**
Regular exercise, paired with a healthy diet and weight control, significantly benefits heart health. Staying active reduces the chances of high blood pressure and diabetes. Even 20 minutes of exercise daily is better than none. Simple activities like gardening, housekeeping, and taking the stairs also count.
3. **Eat Healthy**
A balanced diet of fruits, vegetables, and whole grains can greatly reduce heart disease risks. Foods low in fats maintain healthy cholesterol levels, and avoiding saturated and trans fats helps keep your meals heart-friendly. Eating plenty of fruits boosts your immunity against cancer and diabetes. Regularly consuming fish is also beneficial for heart health.
4. **Maintain a Healthy Weight**
Excess weight, especially around the middle, increases heart attack risk due to associated high blood pressure and cholesterol. Regularly check your Body Mass Index (BMI) and strive to keep it in the healthy range. Losing even a small amount of weight can reduce heart pressure significantly.
5. **Get Enough Sleep**
Lack of sleep leads to problems like obesity, high blood pressure, depression, and diabetes. If you need an alarm clock to wake up, you might not be getting enough rest. Prioritize sleep by sticking to consistent sleep and wake times to help your body recover properly. If you struggle with breathing at night or feel sleep-deprived, consult a doctor.
6. **Have Regular Health Check-Ups**
Regular health screenings can reveal what’s going on inside your body. Routine visits to the doctor are essential to check cholesterol levels, blood pressure, and diabetes.
### **Risk Factors**
Some heart disease risk factors are beyond our control, while others can be managed. Annually, about 1.2 million people experience heart attacks, and over 40% don’t survive. Here are the risks:
– **Uncontrollable Risks:**
– Being male
– Aging
– Family history of heart disease
– Post-menopausal status
– Certain races, including African Americans, American Indians, and Mexican Americans
– **Controllable Risks:**
– Smoking
– High levels of “bad” cholesterol
– Physical inactivity
– Obesity
– Uncontrolled diabetes
– High stress and unmanaged anger
### **Symptoms of a Heart Attack**
1. **Fatigue and Shortness of Breath**
Extreme tiredness and breathlessness can signal a heart problem. These symptoms may appear months before a heart attack. Don’t ignore them; see a doctor.
2. **Excessive Sweating**
Heavy sweating without physical activity is an early warning sign. If your heart has to work harder due to blocked arteries, you might experience cold sweats. This is common during the night, especially in women.
3. **Vomiting and Indigestion**
Nausea and heartburn can also be symptoms of an impending heart attack, especially if you usually have a strong stomach.
4. **Chest Pain, Discomfort, and Pressure**
Severe chest tightness is the most recognized heart attack symptom. The pain can spread to the left arm, shoulder, back, throat, or jaw, and may be accompanied by difficulty breathing.
Always have an emergency plan, especially if someone in your household has a heart condition. Keep a list of their medications easily accessible and make sure a friend or family member knows about it. Even though many people survive heart attacks and lead normal lives, early treatment is crucial. Ensure you have details of a medical transportation service handy.