All about the fitness and health lifestyle
All about the fitness and health lifestyle

Health 101: 3 Pertinent Things You Can Do to Prevent Heart Disease and Stroke

Last Updated:
January 11, 2023
Kay Nicole

Pertinent Things You Can Do to Prevent Heart Disease and Stroke

Sedentary lifestyle, unhealthy eating habits, obesity, and stress – all these factors contribute to potentially life-threatening diseases such as heart disease and stroke, and life-long health conditions, such as diabetes, and cardiac diseases. 

Heart disease and stroke are among the leading causes of death worldwide. They alone account for nearly 700,000 deaths each year in the US alone. Most heart-related conditions are related to the failure of cardiac muscles to repair once damaged. 

Many risk factors contribute to the development of heart disease and stroke. While some risk factors are genetic or hereditary, others involve lifestyle choices that can be altered to decrease the chances of developing heart diseases at later stages in life. 

Scroll down to explore how to prevent a sudden heart attack and three pertinent things you can do to prevent heart disease and stroke. But before that, it is important to know what you should do if you face a situation where a person has a cardiac arrest.

Things to Do Following a Sudden Cardiac Arrest and Heart Attack in Public Places 

Sudden cardiac arrests and heart attacks can be fatal if patients are not given emergency medical care. 

In the event of a cardiac arrest or heart attack in a public place, emergency medical assistance may take some time, putting the patient in imminent danger of death. This is why devices such as an AED, or automated external defibrillator, are used in most offices and public places. 

AED is a basic medical gadget that monitors heart rhythm and wields an electrical shock to restore heart rhythm and its function in people who suffer sudden cardiac arrest or heart attack. However, you need to go through state laws for AEDs in public places before using them. This is because each state has its own rules and regulations for using these medical devices safely in public. 

CPR is another helpful technique to restore heart rhythm. You can take CPR and AED training in person, online, or through simulation-based training, especially if your loved ones suffer from heart diseases or are at risk of developing them. 

Coming back to the topic, here are 3 important things to consider to prevent heart disease and stroke. 

1. Eat a Healthy and Balanced Diet

Your physical and mental health is directly linked to the type of food you eat. It is medically proven that saturated fats and a high intake of carbs can trigger the onset of heart disease and cardiac arrest. 

Persistent intake of foods heavy in fats and sugar can lead to hypertension and high blood pressure, increasing the risk of stroke. 

To prevent heart disease and stroke, you should stick to a healthy and balanced diet that is both nutritious and contains a variety of foods. Such a diet can protect the heart by reducing fat and cholesterol buildup surrounding it, as well as boosting blood circulation and regulating blood pressure. 

Medical professionals suggest diets like MIND, DASH, and Mediterranean diets, which include loads of fruits and vegetables, leafy greens, and meals low in sugar and salt. 

You can follow these diets to avoid occurrences of any heart illness or stroke, or you can simply reduce the risk of heart disease and stroke by increasing the consumption of certain foods. These foods include:

  • Fruits that are rich in fiber and minerals, such as all types of berries, apples, apricots, grapefruit, and peaches
  • High-fiber vegetables, including asparagus, spinach, broccoli, kale, carrots, garlic, green beans, squash, and fresh herbs
  • Beans and legumes
  • Lean meat (avoid beef and pork as they contain high saturated fat content)
  • Fatty fish, such as salmon, mackerel, sardines, herring, rainbow trout, and tuna
  • Low-fat or fat-free dairy products
  • Dietary fiber and whole grains
  • Healthy fats, such as olive oil, nuts, canola oil, peanut oil, and avocados

2. Add More Physical Activity to Your Daily Routine

When excess calorie consumption is followed by a sedentary lifestyle, the body lowers its metabolism and stores extra energy in the form of fats. 

Moreover, a sedentary lifestyle can cause lipids in the body to collect in the form of plaque or cholesterol, putting your heart health in danger.

Being physically active is the best way to stay healthy and reduce your heart disease or stroke risk. 

To achieve a healthy lifestyle, add 30-40 minutes of exercise to your daily routine and gradually increase it. 

Physical activity can be as simple as a brisk walk or a basic cardiovascular workout. Increasing your physical activities' intensity and frequency can yield better outcomes. If you work long hours while sitting, take short breaks to flex your muscles and walk for a few minutes after every 1-2 hours.

3. Avoid Stress

In many ways, stress is directly connected to heart disease and stroke. People can handle stress by frequently practicing meditation, listening to music, spending time with loved ones, observing and interacting with nature, and by indulging in healthy activities. 

Studies have shown that walking barefoot on grass early morning can significantly reduce stress. 

Final Thoughts 

Heart diseases and stroke are potentially life-threatening health conditions. Timely diagnosis, a balanced diet, and a healthy lifestyle can significantly reduce the risk of developing such diseases. 

If you have a family history of heart disease, stroke, or other life-threatening conditions, you should consult your doctor and provide detailed medical history. 

Follow your medication regularly and try to incorporate the above-mentioned recommendations in your everyday routine to live a happy and healthy life, as well as specifically help prevent heart disease and stroke. 

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