7 simple steps to avoid a heart attack

Every 37 seconds, someone in the United States dies from heart disease.  

That’s about 650,000 people a year. And the numbers have been increasing every year since 2014.

Perhaps even more shocking than those numbers is the fact that this disease, in most cases, is largely preventable – and the steps of prevention really aren’t very complicated.

The problem is that most of us just aren’t doing it.

Life’s Simple 7

Research has shown that people at the highest risk for heart disease can lower their risk by as much as 80% by taking 7 simple preventive measures.

And these measures don’t just lower the risk for heart disease. Those who take these 7 steps cut their risk of stroke in half, lower their risk of cancer by 1/3, and give them the best chance of avoiding dementia.

Almost sounds too good to be true, doesn’t it? But these 7 factors aren’t a scam – and they won’t cost you hundreds or thousands of dollars. In fact, they’re not even particularly complicated. The American Heart Association calls them “Life’s simple 7”.

The seven simple measures that can save your life – or the life of someone you love:

1. Be physically active

Living an active life is one of the most rewarding gifts you can give yourself and those you love. Simply put, daily physical activity increases your length and quality of life.

Do 150 minutes of moderate physical activity or 75 minutes of vigorous activity per week.

2. Eat a healthy diet

A healthy diet is one of your best weapons for fighting cardiovascular disease.

There are lots of definitions here, but in general, this means a plant-focused diet that avoids ultraprocessed foods that are high in added sugar, refined grains (like white flour), and preservatives.

3. Don’t smoke

Cigarette smokers have a higher risk of developing cardiovascular disease. If you smoke, quitting is the best thing you can do for your health.

There are effective strategies and medications that increase the chances of successfully quitting.

4. Maintain a healthy weight

When you shed extra fat and unnecessary pounds, you reduce the burden on your heart, lungs, blood vessels and skeleton. You give yourself the gift of active living, you lower your blood pressure and you help yourself feel better, too.

Although Body mass index (BMI) between 18.5 and 25 kg/m2 is used in the research study, BMI is not a great measure of unhealthy weight for many people. Likely a better measure for unhealthy weight is waist circumference, particularly if greater than 40 inches for a man or 35 inches for a woman.

5. Keep blood pressure numbers in a healthy range

High blood pressure is a major risk factor for heart disease and stroke. When your blood pressure stays within healthy ranges, you reduce the strain on your heart, arteries, and kidneys which keeps you healthier longer.

Less than 120/80 mmHg is ideal.

6. Maintain healthy cholesterol numbers

High cholesterol contributes to plaque, which can clog arteries and lead to heart disease and stroke. When you control your cholesterol, you are giving your arteries their best chance to remain clear of blockages.

You’re aiming here for a non-HDL cholesterol of less than 100 mg/dL (and even lower for those who already have heart disease).

7. Keep healthy blood sugar numbers

Most of the food we eat is turned into glucose (or blood sugar) that our bodies use for energy. Over time, high levels of blood sugar can damage your heart, kidneys, eyes and nerves.

Fasting blood sugar less than 100 mg/dL (or hemoglobin A1c less than 5.7%).

If you have heart disease or concerned about your risk, it’s critical to know that you can decide your fate. You can make changes that will help you avoid becoming one of the 650,000. And you don’t have to be perfect. Every additional health measure you add will significantly decrease your risk and improve the quality of your life.

We have the proof. Heart disease and stroke can be avoided. The power is in your hands.

Source: The American Heart Association

Source: WEBMD

About STELLA

Stellapharm is one of leading generics pharmaceutical companies and strong producer of anti-viral drugs in Vietnam. The company established in Vietnam in 2000; and focuses on both prescription drugs and non-prescription especially in cardiovascular diseases, antiviral drugs, anti-diabetics drugs, etc. and our products are now used by millions of patients in more than 50 countries worldwide.

The company is globally recognized for its quality through our facilities have been audited and approved by stringent authority like EMA, PMDA, Taiwan GMP, local WHO and others.

Additional information for this article: Stellapharm J.V. Co., Ltd. – Branch 1
A: 40 Tu Do Avenue, Vietnam – Singapore Industrial Park, An Phu Ward, Thuan An City, Binh Duong Province, Vietnam
T: +84 274 376 7470 | F: +84 274 376 7469 | E: info@stellapharm.com | W: www.stellapharm.com

You May like

26 Sep 2021

5 spasticity triggers to avoid

Learning what they are – and lowering your exposure to them – can make your life easier. If you or a loved one have suffered a stroke, a brain or spinal cord injury, or are living with cerebral palsy or multiple sclerosis (MS), you might be familiar with a condition called spasticity, which affects over

26 Sep 2021

The 13 most anti-inflammatory foods you can eat

Inflammation can be both good and bad. On one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to weight gain and disease. Stress, inflammatory foods, and low activity levels can make this risk even greater. However, studies demonstrate that some foods can fight inflammation.