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8 rules from doctor to help avoid heart attack

8 rules from doctor to help avoid heart attack Illustrative photo (Photo: Freepik)
Author: Daria Shekina

It's better to prevent health problems than to treat them for a long time, especially when it comes to heart health. The best prevention for heart diseases includes a proper diet, regular physical activity, and avoiding harmful habits. Learn about the rules for a healthy lifestyle to prevent a heart attack, reports Express.

Don't smoke

Doctor Mike Hansen emphasizes that some factors contributing to a heart attack are beyond our control, such as genetics and age. However, there are rules that help prevent a heart attack. "The risk for a heart attack can be decreased by 65 percent after quitting smoking," he said.

Avoid stress and stay physically active. Experts warn about the impact of stress on heart health. To reduce stress, Hansen recommends:

  • Actively rest outdoors
  • Practice meditation
  • Get good sleep
  • Spend time actively with friends and family
  • Engage in physical exercises

Ideally, you should engage in sports for at least 150 minutes per week, according to the expert.

Practice intermittent fasting

According to the doctor, this technique provides the same benefits as physical exercises. Hansen suggests eating within an 8-hour window and abstaining from food for 16 hours.

Take Omega-3

It is crucial to eliminate processed foods from your diet to prevent insulin resistance, inflammation, and oxidative stress. Additionally, consume foods rich in Omega-3, such as salmon, chia seeds, hemp seeds, flax seeds, and walnuts, aiming for 1-2 grams of Omega-3 daily.

Enrich your body with vitamins and minerals

"Eat foods with plenty of vitamins and minerals and antioxidants. That's why vegetables and whole intact grains can't be underestimated, also seeds and nuts," he said.

Avoid saturated fats

Minimize the intake of saturated fats, especially from beef, pork, or processed meats like pepperoni and bacon, to protect your heart.

Dr Hansen said: "Especially when it's coming from beef and pork, especially if they're processed meats like pepperoni, bacon and the like."

Exclude added sugar or refined carbohydrates from your diet

Many processed foods contain added sugar and refined carbohydrates.

"Eating less than 25 grams of added sugar per day is probably the most important thing that you can do to improve your overall health and this includes reducing your risk of a heart attack," he said.

Eat plenty of fiber

Consuming a large amount of soluble and insoluble fiber is crucial to support heart health.

"Most of us consume 10 to 15 grams of fiber per day when we should be getting at least 25 to 30 per day," Dr Hansen added.

Also, read about the vitamin that prevents the development of diabetes.

Earlier, we wrote about the simple habit that reduces the risk of a heart attack threefold.