Introduction
If you’re concerned about your risk of a heart attack, you may want to pay attention to what you eat. Eating the wrong foods can increase your risk of a heart attack, while eating the right foods can help reduce your risk. In this article, we’ll discuss the foods you should avoid and the foods you should eat to reduce your risk of a heart attack. We’ll also discuss the importance of maintaining a healthy lifestyle and how it can help reduce your risk of a heart attack. So, if you’re worried about your risk of a heart attack, read on to learn more about how to reduce your risk.
If It Sounds Like You, You May be at Risk for a Heart Attack — Eat This Not That
If you’re feeling any of the following symptoms, you may be at risk for a heart attack: chest pain, shortness of breath, nausea, lightheadedness, or pain in the arms, neck, jaw, or back. If you’re experiencing any of these symptoms, it’s important to seek medical attention immediately.
In addition to seeking medical attention, it’s important to make lifestyle changes to reduce your risk of a heart attack. Eating a healthy diet is one of the best ways to reduce your risk. Here are some tips for eating to reduce your risk of a heart attack:
- Choose lean proteins, such as fish, chicken, and beans.
- Eat plenty of fruits and vegetables.
- Choose whole grains over refined grains.
- Limit your intake of saturated and trans fats.
- Limit your intake of sodium.
- Drink alcohol in moderation.
Making these changes to your diet can help reduce your risk of a heart attack. It’s also important to get regular exercise and maintain a healthy weight. If you’re at risk for a heart attack, talk to your doctor about lifestyle changes that can help reduce your risk.
Heart disease, which can lead to heart attacks, strokes, and blood clots, is the leading cause of death globally. In the United States, 1 in every four men dies from heart disease, and the rate is even higher for African-American men. While there was initially a decline in heart disease, resulting from decreased smoking and treatments for high cholesterol, the country is now trending upwards in cardiovascular deaths, due to a rise in diabetes and obesity. Many people don’t realize the risk of developing heart disease is cumulative over one’s lifespan, so it is important to start practicing healthy heart habits when young. Taking the small steps below can lead to drastic changes in your heart health and add years to your life. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.—Dr. Jennifer Chao is a Clinical Instructor in the Department of Medicine at NYU Grossman School of Medicine
Long-term exposure to high cholesterol can lead to heart disease and clogged blood vessels. We recommend limiting your diet to unsaturated fat and reducing saturated fat and trans fat. One simple way of doing this is by using liquid plant oils (such as olive oil or canola oil) rather than tropical oils (like coconut oil) or animal fat (such as butter or lard) in your cooking.
Elevated blood pressure over time can thicken your heart muscle. But unlike skeletal muscle which strengthens as it grows, your heart muscle weakens as it grows. One simple way of preventing high blood pressure is by decreasing salt intake. Instead of using table salt to season your food, use spices such as garlic or onion powder.
Diabetes doubles your risk for heart disease including strokes and leads to other complications like kidney failure, nerve damage and blindness. Over time, high blood glucose from diabetes damages the blood vessels and nerves in your body. One easy way to cut out extra sugar in your diet is by replacing beverages with added sugars such as juices and sodas with water and seltzer instead.
The American diet is becoming increasingly heavy in ultra-processed foods, contributing to the rise of diabetes and obesity. The consumption of highly processed foods such as lunch meats, frozen pizza, and refined carbohydrates like cookies and donuts can lead to poor sugar and cholesterol control. Choosing natural foods like fruits and vegetables, or even frozen or dried vegetables, is a better alternative. The Mediterranean diet, which consists of fish, whole grains, nuts, and vegetables has been proven to reduce cardiovascular risk.
Stress can lead to high blood pressure and poor lifestyle habits such as overeating, smoking, and decreased physical activity. It is important to be mindful of your stress level and to incorporate techniques such as therapy sessions, exercise, or meditation into your daily routine.
While social distancing and isolating have been critical during the COVID19 pandemic, it has also led to a more sedentary lifestyle. It is recommended to get at least 150minutes per week of moderate-intensity exercise. Other simple ways of staying active include simply standing more frequently or using the stairs instead of the elevator.