HOW to Reduce HEART Attack Risk? 6 BEST Ways To PREVENT Heart Attack! REDUCE RISK of GETTING STROKE

How to Reduce RISK of GETTING Heart Attack/STROKE? Tips to Lower Risk of a Heart Attack or Stroke! Sometimes, small changes to your lifestyle can really cut your odds of having a heart attack or stroke. Try this step-by-step approach. 1. Exercise a Little Each Day Moderate physical activity lowers your chances of a heart attack. Shoot for 30 minutes of exercise that gets your heart pumping at least 5 days a week. Brisk walking or swimming are some good choices. On the other 2 days, do strength training, like lifting weights. If you've got a tight schedule, break your exercise routine into small chunks. Try a 15-minute walk in the morning and another before lunch. 2. Set a Reasonable Goal for Weight Loss If you're overweight or obese, you don't have to get thin to reduce your risk for a heart attack or stroke. If you lose 5% to 10% of your weight, you'll improve your cholesterol numbers and lower your blood pressure and blood sugar levels. 3. Take Your Heart Medicine It sounds like a no-brainer, but don't skip your meds. Many people don't take their medications the way their doctor told them to. Figure out what keeps you from taking your medicine -- it could be side effects, cost, or forgetfulness -- and ask your doctor for help. 4. Eat Well If you stick to a healthy diet, you could lower your odds of getting heart disease. Fill your plate with different kinds of: Fruits Veggies Whole grains Fish Lean meats Stay away from processed or prepared foods that often are high in salt and added sugar. They’re also filled with preservatives. 5. Drink Some Alcohol, but Not Too Much If you drink, any type of alcohol helps your heart, but use caution. Too much raises your risk of high blood pressure, heart attack, and stroke. To get the benefit without the risk, stop at one drink a day if you're a woman and two if you're a man. 6. Eat a Little Chocolate Go for dark chocolate, and make sure the ingredients are at least 70% cacao. It's filled with nutrients that help protect your ticker. Keep your portions small so you don't gain weight and work your heart harder. 7. Don't Smoke Smoking dramatically raises your risk of heart attacks and strokes. Talk to your doctor about how to quit. You'll also be doing your friends and family a favor, since secondhand smoke can also lead to heart disease. 8. Pay Attention to Your Symptoms Don't just hope they'll go away. See your doctor if you feel anything unusual, like shortness of breath, changes in your heart rhythm, or extreme tiredness. Also, watch for pain in your jaw or back, nausea or vomiting, sweating, or flu-like symptoms. Heart Disease: Getting Serious About Prevention Here’s one more way men and women are equal: neither sex should have heart disease. New data: Last year, Finnish investigators showed that 4 of 5 heart attacks in men could be avoided. All the men had to do were five things: be modestly active, eat a good diet, not smoke, drink alcohol moderately and maintain a normal body weight. The findings of this robust study made an impression on the cardiology community. But it was a study of just men. This year, a group of American researchers reported similar results in women. In the Nurses’ Health Study, women had to do six things to avoid heart disease: not smoke, keep a normal body weight, exercise 2.5 hours per week, eat a good diet, drink less than 1 alcoholic drink per day and watch less than 7 hours of TV each week. In this 20-year study, the 23-44 year-old nurses who made those basic choices were 73% less likely to get heart disease. These were nearly the same odds as the Finnish men. There was a bonus in the Nurses Health Study. The same six lifestyle factors prevented 93% of diabetes and 57% of high blood pressure in women. Inactivity: A note on watching too much TV: three studies published this month showed inactivity—sitting for long periods–was linked to higher rates of heart disease and even death. Although regular exercise lowered the risk, it did not eliminate it. (Athletes with desk jobs pay attention to that.) Although the research on “sitting disease” is still early, not sitting in one place for hours at a time may be an important way to live longer and better. Changing the language: Perhaps the most important thing about this new research is its effect on the language of heart disease prevention. Rather than treating diseases like high blood pressure and high cholesterol, doctors are looking at the basic and fundamental things that keep us from getting heart disease. Moving our bodies, making wise food and drink choices, not smoking and getting away from white screens will deliver far more health than any pill or capsule. I know what you may be thinking: This is not new. That’s partly true. But what’s different is that these studies are changing the way doctors think. They may now emphasize lifestyle changes before drugs. More doctors are writing prescriptions for exercise.