If you have the notion that heart attack and stroke are only problems for the up 60 population, make your idea clear, at the present times, in every society the number of patients suffering from heart ailments in the age group of 30-40 is increasing rapidly. So, it is really important to ensure the best health of your heart, no matter your age. Women are genetically safe guarded from heart attack and stroke due to the female hormones, but that does not completely eliminate the risk of heart attack or stroke. Irregular lifestyle, smoking and high stress are making even the women prone to get a heart ailment. Normally the risk of men to get a heart attack increases after 45, and for women the risk is heightened after 50 or after menopause.
This article will discuss how you can maintain a healthy heart and prevent heart attack or stroke. Before getting into the preventions, first let us take a very brief look at what causes a heart attack or a stroke. If a blood clot is formed in the arteries and it reaches the heart, it will clog the arteries and cause a heart attack by stopping the normal flow of blood and oxygen. In the same way, if the blood clot reaches your brain, it will block the supply of oxygen to your brain, resulting into a stroke.
Here is how heart attack and stroke can be prevented in women,
Maintain a healthy body weight
One of the most important keys to keep any type of heart and cardiovascular problems at bay is to maintain a healthy body weight. Body weight is directly related with the total fat deposition in the body and more fat is sure to increase the blood cholesterol and triglyceride levels. High blood cholesterol is one of the primary reasons of formation of blood clots and thickening of the arteries. So, maintaining a proper body weight is vital in order to stay safe from heart attack and stroke.
For reducing your risk of getting a heart attack or stroke you need not to work out at the gym, doing some cardiovascular exercises at home can be highly helpful to keep your body weight in the perfect range. If you are aged below 50 and you have never been diagnosed with a heart problem you can easily take up a nice daily exercise regimen, but if you are over 50 or if you have had a heart problem, you should exercise daily but you must not take up heavy exercising without the consent of your doctor.
Keep your blood pressure in check
High blood pressure is the starting point of heart ailments and often it is the cause of a heart attack or stroke. To keep your blood pressure in check it is really important to resort to a low trans-fat and fiber rich diet. Trans-fats increases fat deposition in your arteries, robbing them of their natural flexibility, resulting into increased blood pressure. So, keep the consumption of foods that are filled with trans-fats, like red meat, butter, cheese, fried fruits under check.
Dietary fibers help in absorbing the excess bad cholesterol from the body, which can be very helpful to control blood pressure. So, include more dietary fiber rich foods like whole grains, oats, vegetables and fruits in your daily diet. Omega 3 fatty acids have been found to lower the amount of bad cholesterol in the body and can be very effective to control blood pressure. Hence include more of fishes like salmon, tuna, nuts like walnut, almond and seeds like flax seeds in your regular diet. All these things are rich in natural omega 3 content which can directly reduce your risk of high blood pressure.
Control your blood sugar
High blood sugar has been linked with an increased risk of heart attack and stroke in many studies. Unregulated blood sugar levels can harm any of the internal organs of the body and it certainly increases your risk for a heart failure. If you have diabetes it is important that you maintain the suggested lifestyle and take your medications properly to keep the risk of heart attack or stroke under check. In case, you are not a diabetic, make sure that you do not get it and for that maintain a proper body weight, good lifestyle and perfect eating habits.
Drink limited portions of alcohol
Recent studies suggest that taking a limited dose of alcohol as a routine might actually be good for your heart. However, for women, this limit should be kept as minimum as one drink a day. Consuming more alcohol increases blood pressure which can work as a primary cause of heart attack and stroke. So, to prevent heart attack, you can take a single peg of drink as a medicine, but you should not ever go over the limit.
Eat some dark chocolates
Several studies have found that eating dark chocolates for more than 1 day in a week decreases the risk of heart attack by 40% and the risk of stroke by 30%. So, to keep your heart healthy devour on dark chocolates at least twice a week. Make sure that you pick a dark chocolate that has a minimum of 70% cacao, because all the benefits of dark chocolate comes from this compound. If you start including more of normal milky and sugar added chocolates with less cacao in your diet, instead of reducing your risk for heart attack and stroke it will add to your body weight, putting you at a higher risk of heart attack and stroke. So, pick carefully.
If you seriously want to save yourself from the risk of a heart attack or stroke, you should stop smoking today. The nicotine of smoking works as a primary reason for heart blockage. It affects the blood vessels and can be deleterious for your heart as well as for your brain. Quitting smoking can actually give your heart and your body a new life and you are sure to feel the difference pretty quickly.
Staying cautious about any symptoms of heart attack or stroke is important particularly for elderly and the people with a family history of the same. So, if you certainly start to feel tired, weak or something feels to be out of normal, or if you feel a pain on the left side of your chest spreading towards your left hand, it might be the beginning of an heart attack. So, stay cautious and consult your doctor immediately incase anything seems to be out of normal.