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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 16, 2019

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

    We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

    The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

    Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

    1. Break Your Work into Little Steps

    Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

    For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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    • (1) Research
    • (2) Deciding the topic
    • (3) Creating the outline
    • (4) Drafting the content
    • (5) Writing Chapters #1 to #10,
    • (6) Revision
    • (7) etc.

    Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

    2. Change Your Environment

    Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

    One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

    3. Create a Detailed Timeline with Specific Deadlines

    Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

    Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

    My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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    Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

    4. Eliminate Your Procrastination Pit-Stops

    If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

    Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

    I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

    5. Hang out with People Who Inspire You to Take Action

    I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

    Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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    As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

    6. Get a Buddy

    Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

    I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

    7. Tell Others About Your Goals

    This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

    For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

    8. Seek out Someone Who Has Already Achieved the Outcome

    What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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    9. Re-Clarify Your Goals

    If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

    Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

    10. Stop Over-Complicating Things

    Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

    Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

    11. Get a Grip and Just Do It

    At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

    Reality check:

    I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

    More About Procrastination

    Featured photo credit: Malvestida Magazine via unsplash.com

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