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| You can reduce your risk of heart attack by doing healthy things during your day. (Source: Pixabay) |
Heart attacks don’t usually come on suddenly, but are the result of years of unhealthy habits. According to the World Health Organization (WHO), cardiovascular disease (CVD) is the leading cause of death globally, claiming the lives of nearly 1.8 million people each year.
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The good news is that small, everyday changes can significantly reduce your risk. Here are seven things you can do every day to keep your heart healthy and reduce your risk of a heart attack.
Start your day with a heart-healthy breakfast
Skipping breakfast can increase your risk of heart disease. Make sure your first meal of the day includes whole grains, fruit, and healthy fats.
Oats, nuts, berries... are great choices, providing essential nutrients and controlling cholesterol levels.
Move your body for at least 30 minutes
According to the US Centers for Disease Control and Prevention (CDC), adults need at least 150 minutes of physical activity each week. You don't have to hit the gym every day, as simple activities like walking, cycling, or dancing can improve circulation and lower blood pressure.
Aim for at least 30 minutes of moderate exercise a day, broken up into smaller bouts if needed, to maintain heart health.
Reduce salt and sugary foods
Eating too much salt can lead to high blood pressure, a major risk factor for heart attacks. Similarly, sugary foods contribute to weight gain and diabetes, which puts stress on the heart.
Instead, season your meals with herbs and spices and satisfy your sweet tooth with fresh fruit.
Stress Management
Stress is a silent killer of heart health. Chronic stress can lead to high blood pressure and inflammation.
Try deep breathing, meditation, or a hobby to manage stress. A 10-minute mindfulness session can do wonders for your heart.
Laugh and connect with loved ones
Laughter is good for your heart, reduces stress hormones, improves blood flow and boosts your mood. Laugh every day, watch funny videos, share funny stories with friends or spend quality time with loved ones.
Building strong social relationships helps reduce the risk of heart disease by reducing stress and promoting emotional health.
Motor
Sitting for long periods of time can be bad for your heart. Sitting for long periods of time slows blood circulation, increasing your risk of high blood pressure and heart disease.
Make it a habit to stand up, stretch, or take a brisk walk every hour, especially if you have a desk job. These short breaks not only help your heart, but also improve your energy and focus throughout the day.
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