Here are the 12 best tips to avoid a heart attack!

Infarctus

In France, each year, more than 147,000 die ofmyocardial infarction. What you need to know, however, is that many of these deaths could have been prevented. According to Dr. Jean-Michel Lecerf, head of the Nutrition department at the Institut Pasteur de Lille:

“80% of cardiovascular disease risk factors are modifiable. »

Thus, everyone has the opportunity to avoid, to a certain extent, dying from cardiovascular disease. Precisely with this in mind, we reveal 12 tips to follow to avoid a heart attack.

1. Get vitamin D

To prevent a heart attack, you must take vitamin D. A 2008 observational study carried out on 1739 people over 5 years attests to this. The study concluded that vitamin D deficiency increases the risk of having a heart attack.

Source: Pixabay

According to this study, a vitamin D level lower than 15ng/mL in blood is equal to 62% chances of having a heart attack. The good news in all of this is that vitamin D is free as long as the weather is nice!

In fact, it is enough to expose yourself to the sun for 20 minutes a week to replenish your energy. It is also found in foods such as tuna and salmon. In winter, as there is less sun, it is better to consume vitamin D As a dietary supplement.

2. Beware of slimming diets

Low-calorie diets can make you Lose weight In a few months. However, be careful as it can harm your health.

The problem with the diet is that in addition to reducing your body mass, it also reduces good cholesterol level (HDL). Remember that the latter helps reduce the risk of heart attack. Anything less would be troublesome.

3. Avoid saturated fats and “trans”

An American study published in 2005 on 78,778 women found:

  • 5% more saturated fat increases the risk of heart attack by 17%.
  • 5% fat “trans” (hydrogenated vegetable oils) increase this risk by 93%.
Pizza
Source: Pixabay

Therefore, avoid, as far as possible, ingesting products that contain saturated fat Y “trans”. To do this, consult the product labeling.

4. Watch your weight

Being overweight is usually due to lack of physical activity and Too much food. This increases the risk of heart attack. To fight this, nothing difficult: eat healthy and play sports regularly.

5. Prioritize fiber

You have to watch everything you eat. If there’s one thing to focus on, it’s fiber. Providing many benefits, fiber reducesbad cholesterol level (LDL). The latter increases the risk of cardiovascular disorders, including heart attack.

6. Consume antioxidants

According to Dr. Catalina Solano:

“Free radicals present in the body stimulate tissue inflammation and are implicated in the onset of cardiovascular disorders. »

Heart attack
Source: Pixabay

These disorders are at the origin of heart attacks. But you can avoid all this consume lots of antioxidants. It is found daily, among other things, in green tea and red fruits such as blueberries.

7. Reduce your stress level

According to a study in 52 countries in 2004, stress was the cause of 32% of heart attacks. How to do ? Everyone does what they can, but here’s what Dr. Catherine Solano advises:

“Yoga, mindfulness meditation, cardiac coherence, sophrology are good allies to eliminate stress. »

8. Promote omega-3s

Did you know that blood clots can cause a heart attack? To prevent this from happening to you, eat omega-3 rich foods. They are found in abundance in fish and in rapeseed or walnut oil.

9. Get checked regularly

To avoid the risk of having a heart attack, you should check your cholesterol levels regularly, your blood pressure, your weight, and your blood sugar level. For this, a regular visit once or twice a year to the family doctor is sufficient.

Heart attack
Source: Pixabay

10. Stay away from tobacco

We all know that smoking is bad for health. Also respiratory problemsalso increases the risk of heart attack. And this, in the smoker and in the people around him.

“Carbon monoxide from cigarettes passes into the blood and constricts the arteries, increasing the risk of heart attack,” says Dr. Catherine Solano.

11. Play sports

We can never say enough! Sport is more than beneficial for physical and mental health. Practiced regularly, it ensures optimal health for the heart. To avoid a heart attack, it is not the intensity that counts, but the periodicity of the practice.

12. Women, beware!

Many people mistakenly believe that men are more likely to have a heart attack. From 50 yearsfemale hormones cease their job of lowering cholesterol in the arteries.

What makes menopause arrive, women they are more vulnerable to heart attack. Of course, the above advice applies.

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