Reducing The Risk Of Heart Attacks
Heart attacks are caused by a lack of blood flow and oxygen to the heart, which may be caused by a few factors. The tissues surrounding the heart may become damaged due to a buildup of fatty plaque and cholesterol in the arteries, which cause interrupted blood flow. Sequentially, it also creates the potential to cause heart attacks, which in some cases may result in death. Those who survive a heart attack may deal with continued lifelong problems with their heart.
Aim For Seven To Eight Hours Of Sleep Each Night
Getting too little or too much sleep has been related to an increased risk of heart disease. Over the course of fourteen years, Harvard researchers conducted a nationwide study of approximately 240,000 healthy adults between the ages of fifty-one and seventy-two to determine other factors.
During the fourteen years of follow up, approximately 44,000 died. However, the study confirmed that those who got more or less than seven to eight hours of sleep each day were more likely to die of heart disease. Time spent exercising did not seem to affect the relationship between sleep and heart disease. However, those who were overweight or obese and slept less than seven hours per night had a higher risk of death caused by heart disease.
Supplement With B Vitamins
Taking a B-vitamin supplement every morning may lower the possibility of heart disease. According to a Swiss study, more than two hundred men and women experienced a forty percent lower risk of heart disease after taking a B-vitamin complex consisting of folic acid, vitamin B12, and vitamin B6 by reducing homocysteine levels. Additionally, the group who took the B-vitamin complex had wider blood vessels so blood and oxygen could easily flow through, which lessens the load on the heart.
Before taking any supplements, research them and speak with a licensed physician to determine which one is best for you. It is also important to remember that there can be too much of a good thing; do not take more than the recommended amount of any supplement unless advised by your dietician or licensed doctor.
Eat Fish For Dinner Once A Week
Fish are also high in vitamin B12, which can be a difficult nutrient to find from natural food sources. Fish is also a great meat to eat to help reduce the risk of heart attacks.
A 2002 study found that women who eat fish once a week had a one-third less chance of suffering from a heart attack or heart disease than women who only ate it once a month. Another study found that regular fish consumption lowers the risk of rapid, irregular heartbeat, which can be a cause of sudden death. Look for wild-caught seafood high in omega-3 fatty acids such as salmon and tuna for the best heart protection.
Drink Three Cups Of Tea To Increase Cardiovascular Health
Drinking tea has many amazing health benefits. Among them, includes a reduced risk of cardiovascular disease and heart attacks. But how and why? Tea is rich in flavonoids, which are a group of antioxidants that neutralize the naturally occurring free radical molecules that can potentially damage cells and cause cancers.
From seven previous studies, researchers were able to determine that individuals that were in the top third of ingested flavonoids had a twenty percent lower risk of death from coronary heart disease than those in the bottom third. Similarly, a study published in the American Journal of Epidemiology in 2001, found those who drank three cups of tea each day had a decreased risk of heart attack by eleven percent.
Eat A High Fiber Diet From Whole Grains
Many whole grain foods are rich in dietary fiber, which may improve cholesterol levels, and lower the risk of heart disease, heart attacks, stroke, obesity, and type 2 diabetes.
The best sources of whole grain ingredients include whole wheat, graham flour, oatmeal, brown rice, whole oats, whole-grain corn, whole-grain barley, whole-wheat bulgur, whole rye, and wild rice.
A study published in the American Journal of Clinical Nutrition found that women who ate twenty-three grams of fiber each day had a twenty-three percent less risk of developing heart disease than women who only ate eleven grams of fiber each day. A similar study conducted on men who ate a high-fiber diet showed a thirty-six percent reduction in the risk of heart attack.
Eat More Of These Berries
Finding out how amazing berries are for health does make them that much sweeter. Berries are abundant in antioxidants and polyphenols, which help combat disease and cancer. A recent study has also found that adding more berries to a diet may help reduce the risk of heart attack.
The best berries to eat to decrease the risk of heart attacks include blackberries, blueberries, strawberries, raspberries, acai berries, and cranberries. These berries are rich in vitamins, minerals, fiber, and compounds that can help widen arteries to improve blood flow smoothly and prevent plaque buildup.
Beans, Beans, The Wonderful Fruit
Not only are beans an excellent source of protein that is low in fats, but they also high in phytochemicals that improve the heart's health. Beans can decrease total cholesterol and LDL-cholesterol levels, which are both related to an increased risk of heart disease. The Department of Nutrition at the Harvard School of Public Health discovered that consuming one serving of beans each day can lower the risk of heart attacks by thirty-eight percent.
Beans also provide heart-healthy vitamins and minerals, and lower blood pressure, reduce inflammation and oxidative stress and maintain blood sugar and insulin levels.
Drink More Water
A study that was published in the American Journal of Medical Epidemiology discovered that candidates who drink five or more glasses of water per day have a much lower risk of fatal coronary disease, compared to those who drink two glasses or less.
Although many refrain from drinking water before bed - to avoid getting up in the middle of the night - it is a good idea to have a glass. Drinking water before bed can reduce the risk of a heart attack and stroke as it helps improve circulation during the hours that many are at the highest risk of acquiring a heart attack.
Exercise For Heart Health
Getting regular exercise is one of the best ways to maintain overall health and reduce the risk of getting heart disease. Regular exercise is good for blood pressure, cholesterol levels, energy, mood, and weight.
When starting an exercising routine, it is best to gradually work up to at least two and a half hours of light to moderate intensity aerobic exercises each week such as brisk walking. Additionally, there should be approximately an hour to an hour-and-a-half every week of vigorous aerobic activities such as jogging, running, or swimming.
Furthermore, muscle-strength training should be implemented to work all of the major muscle groups such as legs, hips, back, abdomen, chest, shoulders, and arms.
Drink A Glass Of Red Wine
It may sound like a dream come true when you're told that drinking red wine can be good for the heart. The antioxidants and flavonoids that are found in red wine have proven to support heart health by reducing the levels of a protein that contributes to blood clotting. Drinking red wine may also further protect the heart by increasing HDL cholesterol, which is more commonly known as the good cholesterol.
However, it is important to remember to drink in moderation. The amount of drinks that benefit health happens to be one to two drinks per day for men and one per day for women. Drinking more alcohol can increase the risk of developing alcoholism, breast cancer, high blood pressure, obesity, and stroke.
Eat Dark Chocolate
Chocolate often gets a bad rep along with other junk food. However, eating dark chocolate has many health benefits and is even good for the heart. Dark chocolate that consists of sixty-five percent or more of polyphenol-rich cocoa helps to lower blood pressure naturally.
What is even more interesting is that five out of seven studies discovered that higher chocolate consumption was linked with a thirty-seven percent reduction in cardiovascular disease and a twenty-nine percent reduction in strokes.
It is important to highlight that everything should be consumed in moderation, including dark chocolate. But don't be afraid to have a few pieces of chocolate now and then as it can be a benefit to the health of the heart.