Preventing Heart Attacks And Strokes: Is It Possible?

Heart attacks and strokes are two of the leading causes of death and disability worldwide. A heart attack occurs when blood flow to the heart is blocked, causing the death of heart muscle tissue due to lack of oxygen. A stroke, or brain attack, happens when blood circulation to the brain fails, resulting in brain cell death. While certain risk factors such as age, gender, family history, and ethnicity are uncontrollable, there are several modifiable factors that can significantly reduce the likelihood of experiencing a heart attack or stroke. These include maintaining a healthy weight, engaging in regular physical activity, eating a nutritious diet, quitting smoking, and managing conditions like high blood pressure, high cholesterol, and diabetes. Additionally, it is crucial to recognize the warning signs of a heart attack or stroke and seek immediate medical attention to prevent long-term damage or death.

Lower blood pressure

High blood pressure is a major risk factor for strokes and heart attacks. It is often called a "silent killer" because it usually has no symptoms, but it quietly damages blood vessels and leads to serious health problems. Lowering your blood pressure can be achieved through a combination of lifestyle changes and, if necessary, medication. Here are some detailed instructions to help lower blood pressure and reduce the risk of heart attacks and strokes:

Diet

Eating a healthy, balanced diet is crucial for maintaining healthy blood pressure. Aim to consume plenty of fruits and vegetables, at least 4-5 cups every day. Choose foods that are low in salt (sodium), saturated and trans fats, and cholesterol. Be mindful of your salt intake and limit it to no more than 1,500 milligrams per day (about half a teaspoon). Additionally, include whole grains, low-fat dairy, lean animal proteins, plant-based proteins, nuts, legumes, and fish in your diet. Limit refined carbohydrates, processed meats, and sweetened drinks.

Weight Management

Maintaining a healthy weight is essential for controlling blood pressure. Calculate your Body Mass Index (BMI) to determine if your weight is within a healthy range. If you are overweight or obese, work with your doctor to create a personalised weight loss strategy. Losing weight can significantly reduce your risk of stroke and related complications. Even losing as little as 10 pounds can make a noticeable difference in your stroke risk.

Physical Activity

Regular physical activity is highly beneficial for lowering blood pressure. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, every day. If possible, try to increase the duration or intensity of your workouts for even greater benefits. Incorporating activities like walking, golfing, or playing tennis into your routine can help you stay active and improve your cardiovascular health.

Smoking Cessation

Smoking is a significant risk factor for both heart attacks and strokes. If you don't smoke, don't start. If you do smoke, quitting will significantly lower your risk. Your doctor can provide advice and suggest methods or aids to help you quit. Remember that most smokers need several attempts to quit, so don't give up, and view each attempt as a step closer to success.

Alcohol Consumption

Drinking excessive alcohol can raise your blood pressure. To maintain healthy blood pressure, it is recommended that men have no more than two drinks per day, and women limit themselves to no more than one drink per day. If you choose to drink, moderation is key.

Eat a healthy diet

Eating a healthy diet is one of the best weapons you have to fight heart disease and prevent a heart attack or stroke. The food you eat (and the amount) can affect other controllable risk factors: cholesterol, blood pressure, glucose levels and weight.

A Mediterranean-style diet is recommended by the NHS. This means eating more whole grains, fruits, vegetables, fish, and less meat. Replace butter and cheese with products based on vegetable and plant oils, such as olive oil.

The American Heart Association recommends centring your eating plan around vegetables, fruits, whole grains, legumes, nuts, plant-based proteins, lean animal proteins, and fish. It also suggests limiting refined carbohydrates, processed meats, and sweetened drinks. Use the nutrition facts label on packaged foods to cut back on sodium, added sugars, and saturated fats, and avoid trans fats.

Harvard Health recommends eating 4 to 5 cups of fruits and vegetables every day, with one serving of fish two to three times a week, and several daily servings of whole grains and low-fat dairy.

The NHS also recommends eating at least 5 portions of fruit and vegetables every day.

In general, it is important to eat a healthy, balanced diet that is low in fat. Eating an unhealthy diet that is high in fat will make hardening of the arteries (atherosclerosis) worse and increase your risk of a heart attack or stroke. Continuing to eat high-fat foods will cause more fatty plaques to build up in your arteries. This is because fatty foods contain an unhealthy type of cholesterol.

Exercise regularly

Exercising regularly is one of the most effective tools for strengthening your heart muscle, keeping your weight under control, and preventing artery damage caused by high cholesterol, high blood sugar, and high blood pressure, which are all risk factors for heart attacks and strokes.

According to Johns Hopkins exercise physiologist Kerry J. Stewart, Ed.D., "Aerobic exercise and resistance training are the most important for heart health." Aim for at least 30 minutes of aerobic exercise, five days a week. This includes activities such as brisk walking, running, swimming, cycling, playing tennis, and jumping rope. These exercises get your heart pumping and improve your overall aerobic fitness, as measured by a treadmill test, for example. They also help your cardiac output, which is how well your heart pumps blood. Additionally, aerobic exercise reduces your risk of developing type 2 diabetes, and if you already have diabetes, it helps you control your blood glucose levels.

Resistance training, on the other hand, has a more specific effect on body composition. It helps reduce body fat and create leaner muscle mass, which is beneficial for those carrying a lot of body fat, including a big belly, a risk factor for heart disease. Combining aerobic exercise with resistance training may help raise HDL (good) cholesterol and lower LDL (bad) cholesterol. The American College of Sports Medicine recommends resistance training on at least two non-consecutive days per week. Examples of resistance training include working out with free weights, weight machines, resistance bands, or body-resistance exercises such as push-ups, squats, and chin-ups.

Flexibility workouts, such as stretching, are also important, although they do not directly contribute to heart health. They benefit your musculoskeletal health, enabling you to stay flexible, improve your performance in aerobic and strength exercises, and prevent injuries. Try to include flexibility exercises in your daily routine, before and after other exercises. Your doctor can recommend basic stretches that you can do at home, or you can follow DVDs or YouTube videos. Tai chi and yoga are also excellent for improving flexibility and balance.

Even if you are older or have existing heart problems, it's not too late to start exercising. Cardiac rehabilitation has been shown to significantly reduce the risk of cardiovascular death in people who have experienced heart attacks or heart failure. Remember, it's never too late or too early to start taking care of your heart health through regular exercise.

Maintain a healthy weight

Maintaining a healthy weight is crucial for preventing heart attacks and strokes. Here are some detailed tips to help you achieve and maintain a healthy weight:

Dietary Changes

• Consume a diet rich in vegetables, fruits, whole grains, legumes, nuts, plant-based proteins, lean animal proteins, and fish.
• Limit your intake of refined carbohydrates, processed meats, and sweetened drinks.
• Read nutrition labels to reduce your consumption of sodium, added sugars, saturated fats, and trans fats.
• Choose a variety of protein sources such as beans, lentils, nuts, seeds, lower-fat dairy products, lean meats, poultry, and fish.
• Opt for colourful vegetables like red peppers and dark green leafy lettuce, whole-grain bread, legumes, tofu, and nuts in moderation.
• Avoid highly processed foods, including hot dogs, burgers, deli meats, fried foods, frozen meals, and snack foods.
• Drink plenty of water and choose lower-fat milk options.
• Avoid sugary drinks, fruit juice, and excessive alcohol consumption.
• Make sure your portion sizes are reasonable and avoid supersized portions.
• Eat three meals and two healthy snacks at regular intervals throughout the day, and don't skip breakfast.

Physical Activity

• Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week.
• If you're inactive, start slowly by reducing sedentary time and gradually increasing your activity level.
• Engage in moderate-intensity exercise for at least 30 minutes a day, most days of the week, to aid in weight loss and maintenance.
• Include activities such as walking, golfing, or playing tennis, and make physical activity a part of your daily routine.
• Use a pedometer to track your steps and motivate yourself to stay active.

Weight Loss Strategies

• Set realistic and modest goals. Aim for a steady weight loss of 1/2 to 1 kg (1-2 pounds) per week, as it is healthier and more sustainable.
• Eat slowly, savouring your food, and make mealtimes a social activity to prevent binge eating.
• Avoid eating while distracted, such as at your desk, in your car, or in front of the TV.
• Work with your healthcare team to create a personalised weight loss plan, especially if you have any underlying health conditions.

Manage underlying conditions

Managing underlying conditions is key to preventing a heart attack or stroke. Here are some detailed instructions to help you do that:

High Blood Pressure

High blood pressure is a significant risk factor for both heart attacks and strokes, so keeping it under control is crucial. Monitor your blood pressure regularly and aim for a reading of less than 120/80. To achieve this, reduce your salt intake to no more than 1,500 milligrams per day, which is about half a teaspoon. Increase your physical activity, aiming for at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous activity. If needed, take medication to help lower your blood pressure, as prescribed by your doctor.

High Cholesterol

High cholesterol can also increase your risk of heart attack and stroke. To manage this, eat a diet low in saturated and trans fats, and high in fiber. Include plenty of fruits, vegetables, whole grains, and low-fat dairy, and avoid high-cholesterol foods like burgers, cheese, and ice cream. If diet and exercise alone don't lower your cholesterol, medication may be necessary, as advised by your doctor.

High Blood Sugar

Diabetes significantly increases the risk of heart attack and stroke, so keeping blood sugar levels in check is important. Monitor your blood sugar regularly, and work with your doctor to develop a plan that includes healthy eating habits, weight control, regular exercise, and medication if needed.

Atrial Fibrillation

Atrial fibrillation, or irregular heartbeat, is a serious condition that increases the risk of stroke. If you experience symptoms like heart palpitations or shortness of breath, see your doctor for an examination. Treatment may include taking anticoagulant drugs (blood thinners) to reduce the risk of stroke.

Sleep Disorders

Sleep disorders, such as sleep apnea, can increase your risk of stroke. Make sure you're getting enough sleep, and if you suspect you have a sleep disorder, seek treatment. This may include the use of continuous positive airway pressure (CPAP) machines or other therapies to improve your sleep quality.

Frequently asked questions