In today's fast-paced and stressful life, heart diseases have become a common problem. It's no longer just a concern for the elderly; young people are also rapidly falling prey to heart attacks. Poor diet, imbalanced lifestyle, increasing weight, and stress are giving rise to this serious problem. But the interesting thing is that with a little awareness and a few changes in habits, one can be saved from a dangerous disease like a heart attack.
Why does a Heart Attack Happen?
A heart attack happens when the heart does not get enough oxygen and blood. This usually happens when fat, cholesterol, and other substances accumulate in the arteries, forming a blockage. This blockage stops blood flow and damages the heart muscle, which we call a heart attack.
Who is at Higher Risk?
1. Obesity and Belly Fat
Fat accumulation around the abdomen is the biggest sign of heart disease. It increases bad cholesterol (LDL) in the body and narrows the arteries.
2. Excessive Consumption of Fatty Foods
Fried foods, ghee, butter, and processed foods work to deposit plaque in the arteries, which increases the likelihood of a heart attack.
3. High Blood Pressure (Hypertension)
Excessive salt and junk food consumption increases blood pressure. Consistently high BP puts pressure on the heart, which can lead to heart failure.
4. Diabetes and Uncontrolled Blood Sugar
Diabetes damages blood vessels, which increases the risk of heart disease.
5. Cholesterol Imbalance
Having low HDL (good cholesterol) and high LDL (bad cholesterol) causes plaque to build up in the arteries.
6. Smoking and Alcohol
Chemicals present in cigarettes and alcohol damage the arteries, which fosters heart diseases.
7. Inactive Lifestyle and Stress
Sitting for long periods, not exercising, and mental stress are also major causes of heart attack.
How to Prevent Heart Attack? Easy and Effective Measures
1. Adopt a Balanced and Nutritious Diet
- Stay away from fried and very fatty foods.
- Include vegetables, fruits, whole grains, and oatmeal in your daily diet.
- Reduce your intake of salt and sugar.
- Use light oils like mustard or olive oil for cooking.
2. Exercise Regularly
- Walking briskly, cycling, or jogging lightly for at least 30 minutes every day is beneficial.
- Yoga and Pranayama are also helpful in strengthening the heart.
- Break the habit of sitting while working from home and walk around a bit every 1 hour.
3. Get Regular Health Checkups
- Get your blood pressure, sugar, and cholesterol checked every 6 to 12 months.
- If anyone in the family has had heart disease, take special precautions.
- Get cardiac checkups like ECG and Echo tests done from time to time.
4. Reduce Stress and Get Good Sleep
- Stress is your heart's biggest enemy. Adopt activities like meditation, listening to music, reading books, or cooking.
- Getting 7–8 hours of deep sleep every day helps keep the heart healthy.
5. Stay Away from Bad Habits
- Abstain completely from smoking and alcohol.
- Do not consume unnecessary medicines or supplements without consulting a doctor.
Doctor's Opinion: Small Precautions, Big Benefit
According to Dr. X, 'Do not take any medicine or supplement without consulting a doctor.' Limit the consumption of fatty things, as they can slowly block the arteries of the heart. By adopting a balanced diet, timely checkups, and an active lifestyle, we can not only reduce the risk of heart attack, but also avoid it completely.
Heart disease is as serious as its prevention is easy—provided you are alert in time. A few changes in your routine, proper diet, regular exercise, and mental peace can keep your heart healthy for a long time.
