You can cut down the risk of heart attacks with these tips

 Heart diseases have been the biggest cause of global deaths and the same has been confirmed by various research studies and surveys recently. Dr. Saj Rashid, one of the leading doctors from London, further confirms that a lack of dedication to a heart-healthy lifestyle is one of the main causes of these statistics. Here, he lists down several recommendations and suggestions to keep your heart healthy.

Quit smoking

Dr. Saj Rashid affirms that quitting smoking is the first step toward a healthy heart. Besides, you must encourage anyone who smokes in your home to give it up. He said that we are aware of how difficult it is. However, overcoming a heart attack, stroke, or chronic heart disease is more difficult. So, you must make your choice accordingly.

Choose healthy eating

One of your best tools in the fight against cardiovascular disease is a healthy diet. Cholesterol, blood pressure, diabetes, and being overweight are all other manageable risk factors that can be influenced by the food you eat (and how much of it).

Moreover, nutrient-poor foods should be avoided in favor of nutrient-rich foods, which contain vitamins, minerals, fiber, and other nutrients but fewer calories. Dr. Saj Rashid suggests to pick a diet that prioritizes the consumption of fruits, vegetables, and whole grains; low-fat dairy products; poultry, fish, legumes, nontropical vegetable oils; and nuts; and restricts the consumption of sweets, beverages with added sugar, and red meats. Coordinate your diet and exercise so that you are burning off as many calories as you are consuming to maintain a healthy weight.

Stay wary of high cholesterol levels

Having fat clogged up in your arteries is a recipe for disaster. It might eventually cause a heart attack or stroke. Get moving and cut back on your consumption of saturated, trans, and cholesterol. Medication may be the solution if diet and exercise by themselves are insufficient to lower those numbers and take it exactly as prescribed by the doctor.

Daily physical activity

According to Dr. Saj Rashid, engaging in at least 150 minutes of moderate-intensity exercise each week can help you maintain a healthy weight, lower your blood pressure, and lower your cholesterol. And yes, something is preferable to nothing. If you are currently inactive, begin slowly. Even a brief period of time may have some health advantages. According to studies, those who are even moderately fit are much less likely to pass away young than those who are unfit.

Be mindful of your weight.

In London, obesity is a major problem that affects both adults and children. That said, supplements and fad diets are not the solutions. According to Dr. Saj Rashid, the only way to keep a healthy weight is through exercise, calorie restriction, and good nutrition. While obesity increases your risk of developing type 2 diabetes, high blood pressure, and insulin resistance, which are all conditions that increase your risk of cardiovascular disease.

Control diabetes

As mentioned by Dr. Saj Rashid, at least 68% of people with DM who are over 65 years old pass away from HD, and 16% die from strokes. The risk of cardiovascular disease for someone with diabetes can be significantly increased by additional risk factors like high blood pressure, high cholesterol, smoking, obesity, and a lack of physical activity.

Reduced stress

According to Dr. Saj Rashid, stress in a person's life may have an impact on their risk factors for heart disease and stroke, including their likelihood of developing coronary heart disease. Stress can cause people to overeat, start smoking, or smoke more than they normally would. Research has even demonstrated that a young adult's stress response predicts the risk of developing high blood pressure in middle age.

Limit your alcohol consumption.

Alcohol consumption too much can increase the risk of heart disease, cardiomyopathy, stroke, cancer, and other illnesses. It can cause irregular heartbeats and high triglyceride levels. Obesity, alcoholism, suicide, and accidents are all caused by excessive alcohol use.

However, moderate alcohol consumption has a cardioprotective effect. If you do drink, keep your daily alcohol intake to no more than two drinks for men and one drink for women. One drink is defined by the National Institute on Alcohol Abuse and Alcoholism as 1-1/2 fluid ounces (fl oz) of 80-proof alcoholic beverages (such as wine, beer, or spirits like bourbon, Scotch, vodka, or gin), 5 fl oz of liquor, or 12 fl oz of hard liquor. It's not advised for drinkers to consume more alcohol or for non-drinkers to begin drinking.