❤️ What is a heart attack and why does it happen?
A heart attack, also called an acute myocardial infarction, happens when the flow of blood to the heart is blocked, usually by a clot or a build-up of fat in the arteries. This blockage prevents oxygen from reaching the heart muscle, which can cause serious damage and even lead to death.
The most common risk factors include:
- High blood pressure
- High cholesterol
- Diabetes
- Smoking
- Sedentary lifestyle
- Chronic stress
- Poor diet
The good news? Most heart attacks can be prevented with simple lifestyle changes.
🥦 Feed your heart with healthy choices
Diet is one of the main keys to preventing a heart attack. A balanced diet helps to reduce bad cholesterol (LDL), control blood pressure and keep weight under control.
Include it on your plate:
- Various fruits and vegetables
- Whole grains (brown rice, oats, quinoa)
- Fish rich in omega-3 (salmon, sardines)
- Oilseeds (chestnuts, walnuts)
- Extra virgin olive oil
Avoid or reduce:
- Ultra-processed foods
- Fried foods and trans fats
- Excess salt
- Refined sugar and soft drinks
🏃♂️ Get moving: the heart loves movement
Regular exercise strengthens the heart, improves circulation, lowers blood pressure and combats stress. And you don’t have to be an athlete!
Simple suggestions:
- Daily 30-minute walks
- Taking the stairs instead of the elevator
- Dancing at home
- Cycling or swimming
The important thing is to remain constantly active.
🧘♀️ Control stress before it controls you
Constant stress releases hormones such as cortisol and adrenaline, which increase blood pressure and inflame blood vessels, increasing the risk of heart attacks.
Techniques for relieving stress:
- Meditation or conscious breathing
- Yoga
- Creative hobbies (drawing, playing an instrument)
- Talking to friends or a psychologist
🚭 Say no to cigarettes and moderate your alcohol intake
Smoking damages the arteries, reduces oxygen in the blood and speeds up the heartbeat, drastically increasing the risk of a heart attack. Excessive alcohol consumption increases blood pressure and can lead to weight gain and arrhythmias.
Practical tip:
- If you smoke, seek professional help to quit.
- In the case of alcohol, consume it in moderation (no more than 1 dose a day for women and 2 for men, according to the WHO).
🩺 Get a check-up and get to know your body
Many people only find out that they have high blood pressure, high cholesterol or pre-diabetes during an emergency. That’s why preventive examinations are so important.
Keep an eye on them:
- Blood pressure
- Total cholesterol, HDL and LDL
- Blood sugar
- Weight and body mass index (BMI)
Seeing a doctor regularly is one of the smartest ways to protect yourself.
How to prevent a heart attack
Healthy heart checklist:
- Eat well, with less fat and more nutrients.
- Exercise regularly.
- Take care of your sleep and stress.
- Avoid smoking and drinking too much alcohol.
- Get regular check-ups.
🎯 Final practical tip:
Start little by little! Choose one habit to change this week, such as swapping soda for water or walking for 20 minutes a day. Your heart will thank you!
💬 Did you like the tips?
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