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8 Ways To Reduce Your Risk Of Having a Heart Attack

8 Ways To Reduce Your Risk Of Having a Heart Attack

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    It may surprise you to know that heart disease is the leading cause of death for men as well as women. About 250,000 American men, and about the same number of American women, die from this disease every year. A heart attack can strike without you even knowing that you have heart disease, so reduce your risk of having a heart attack by practicing these eight healthy habits.

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    1. Don’t start smoking, and if you already do, stop. The unhealthy habit of puffing on cigarettes damages body organs, and the heart is one of them. Smoking also causes plaque buildup and narrowing of the arteries, which causes coronary heart disease, or CHD. It contributes to peripheral artery disease, or PAD, as well. CHD and PAD raise your risk for a heart attack.
    1. Monitor your blood pressure because high blood pressure, or hypertension, can raise your risk for heart disease and lead to a heart attack. Take special care to keep your blood pressure low if you are overweight. If hypertension runs in your family, watch your blood pressure. Also, avoid eating too much salt. Take medication if your blood pressure is high and you cannot lower it on your own. Normal blood pressure is 120/80 mmHg.
    1. Eat for the health of your heart. Consume leafy greens and fruits, low-fat meat and poultry, nuts and seeds, soybeans, beans, and healthy oils like olive oil, corn oil, safflower oil, and canola oil. Stay away from foods that contain saturated fat, trans fat, and a lot of carbohydrates and sugar. Develop a low carb meal plan to prevent diabetes, since diabetes raises the risk for a heart attack. Also avoid drinking too much alcohol.
    1. Tame your anger. Anger is a major cause of stress, and stress brought about by anger has been known to cause heart attacks. Sometimes people resort to consuming an abundance of food, alcohol, or cigarettes to combat stress. Since all of these actions contribute to heart disease, it’s obvious that stress should be avoided at all costs. To reduce your stress level, exercise, engage in relaxing therapies, and cultivate strong relationships.
    1. Stay active to reduce your risk of having a heart attack. Keep moving to keep blood pressure and cholesterol low too. Regular exercise can also protect you from diabetes, and being active on a regular basis will help keep your weight under control.
    1. Lose weight if you are obese. Excess body fat raises your risk for heart disease, high blood pressure, and diabetes. A body mass index that ranges from 18.5 to 24.9 is desirable, and you can check yours using a BMI calculator. You can also check to see if you are overweight by measuring the size of your waist. Women who have a waist that exceeds 35 inches are considered overweight. Overweight men have a waist that exceeds 40 inches.
    1. Eat heart healthy when dining out. When you are not the one preparing the food you eat, you don’t know if your food is heart healthy or not. To find out what’s in the dish you are ordering and about to consume, simply ask your waitress. If it is a dish that is made with a lot of butter, which is high in saturated fat, order something else.
    1. Keep bad cholesterol at bay to prevent a buildup of plaque in the arteries that can cause a heart attack. Read all the labels on the foods you eat to see how much cholesterol these foods contain. Make sure your cholesterol level is below 200 mg/dL. If it is higher than that, talk to your doctor about lowering it.

    These eight simple steps can save your life. They are easy to follow and worth the effort. Don’t wait to start practicing these heart-friendly habits.

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    Last Updated on September 20, 2018

    How to Stay Calm and Cool When You Are Extremely Stressful

    How to Stay Calm and Cool When You Are Extremely Stressful

    Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

    If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

    1. Breathe

    The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

    • Take five deep breaths in and out (your belly should come forward with each inhale).
    • Imagine all that stress leaving your body with each exhale.
    • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

    Feel free to repeat the above steps every few hours at work or home if you need to.

    2. Loosen up

    After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

    Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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    3. Chew slowly

    Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

    Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

    Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

    4. Let go

    Cliche as it sounds, it’s very effective.

    The thing that seems like the end of the world right now?

    It’s not. Promise.

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    Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

    Letting go isn’t easy, so here’s a guide to help you:

    21 Things To Do When You Find It Hard To Let Go

    5. Enjoy the journey

    Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

    Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

    6. Look at the big picture

    The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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    Will this matter to me…

    • Next week?
    • Next month?
    • Next year?
    • In 10 years?

    Hint: No, it won’t.

    I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

    Stop agonizing over things you can’t control because you’re only hurting yourself.

    7. Stop demanding perfection of yourself

    You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

    Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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    8. Practice patience every day

    Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

    • The next time you go to the grocery store, get in the longest line.
    • Instead of going through the drive-thru at your bank, go inside.
    • Take a long walk through a secluded park or trail.

    Final thoughts

    Staying calm in stressful situations is possible, all you need is some daily practice.

    Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

    Featured photo credit: Brooke Cagle via unsplash.com

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