By WALE OKEDIRAN
Some of the precautions against Heart Attack include quitting smoking. This is because smoking damages the heart and blood vessels, increasing the risk of heart disease. Quitting smoking can reduce this risk, and the benefits start within minutes of quitting.
In fact, the American Heart Association reports that just one year after quitting smoking, the risk of heart disease decreases by 50%. It is also important to maintain a healthy weight. Being overweight or obese can increase the risk of heart disease. Losing even a small amount of weight can make a big difference. For example, losing just 10% of your body weight can lower your blood pressure and improve cholesterol levels.
In addition, regular exercise can lower blood pressure, improve cholesterol levels, and maintain a healthy weight, all of which reduce the risk of heart disease. The World Health Organisation recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.
It is equally good to follow a heart-healthy diet: A heart-healthy diet includes fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoiding processed foods, trans fats, and excessive sodium and sugar intake can reduce the risk of heart disease. The American Heart Association recommends limiting sodium intake to less than 2,300 milligrams per day.
Since stress can also increase blood pressure and heart rate, which can damage the heart and increase the risk of heart disease, managing stress through techniques like meditation, deep breathing, and exercise can protect the heart.
In addition, getting enough sleep is very important because poor sleep quality or not getting enough sleep can increase the risk of high blood pressure. It is advisable to aim for 7-8 hours of sleep per night.
Finally, regular visits to a medical doctor can help detect and manage risk factors for heart disease, such as high blood pressure, high cholesterol, and diabetes.
