Stokes and heart attacks are among the main causes of death worldwide. According to the WHO, they led to 15 million deaths in 2015.
Ischemic heart disease, also referred to as coronary heart disease and coronary artery disease, is characterized by narrowed arteries that deliver less blood oxygen to the heart. It is actually characterized by restriction of blood flow to the heart that can result in a heart attack.
Moreover, a stroke is characterized by lack of blood oxygen in one or more parts of the brain. Approximately 6 million people die due to stroke each year.
Both conditions can be triggered by lifestyle choices and/or genetic predispositions.
Make the Following Dietary and Lifestyle Changes in Order to Prevent Strokes and Heart Attacks:
– Don’t Ignore Your Symptoms
You should pay attention to the following symptoms: shortness of breath, tingling/numbness, and chest pain (typically on one side of your body.) If you experience these symptoms, visit your doctor.
You should also schedule a comprehensive physical examination once a year.
– Take Prescribed Heart Medications
In case a licensed physician prescribes drugs to treat heart disease, you should take them.
But, in case you have a problem taking your drugs on time because of forgetfulness, cost, or side-effects, it is recommended to consult your physician.
You may also want to take a high-quality omega-3 supplement on a daily basis for maximum benefits.
– Adopt a Healthy, Balanced Diet
Adopt a healthy, balanced diet high in lean meats, fish, whole grains, veggies, and fruits.
Minimize or eliminate preservative-laden foods. Prepared and processed foods are packed with sodium, refined sugars and various preservatives.
– Quit Smoking
In fact, smoking elevates the likelihood of stroke and heart disease by 200-400%, depending on genetics and frequency of smoking. Also, second-hand smoke is a major contributor to these conditions.
This means that those who are exposed to second-hand smoke on a regular basis are at a 20-30% greater risk of stroke and 25-30% greater risk of heart disease.
– Get about Half an Hour of Exercise on a Daily Basis
If you practice a 30-minute moderate exercise, 5 days within a week, it can significantly decrease your likelihood of heart attack. Moderate exercises include swimming, jogging, walking, and callisthenics. On the remaining 2 days, you may want to engage in a light session of strength training.
You should try to get about fifteen minutes for each session in order to keep your heart rate up.
– Consume Some Dark Chocolate
The high amount of antioxidants and other nutrients in dark chocolate makes it a great heart-healthy food. Note: You should consume chocolate products that possess at least 70% cacao. Eat about 3 chunks of dark chocolate daily for best results.
– Lose Weight
You do not have to become a triathlete or marathon runner to decrease your likelihood of disease. You should lose 5-10 percent of your weight to regulate your cholesterol, blood sugar and blood pressure levels.
– Consume Alcohol in Moderate Amounts
Consuming alcohol in moderate amounts may be beneficial for your heart. Experts claim that the moderate consumption of alcohol includes two drinks on a daily basis for men and one drink for women.
Keep in mind that excessive drinking can result in a wide array of health issues and increase your chance of stroke, high blood pressure and heart disease.
- Kahn, Joel. ”The Holistic Heart Book”;
- Ades, Philip. ”Eating Well for a Healthy Heart Cookbook: A Cardiologist’s Guide to Adding Years to Your Life”;