How to Prevent Heart Attack

PART-2
How To Prevent Heart Attack
- By Dr.Gokhale
Website: www.drgokhale.com

Modifiable Risk Factors of Heart Disease
and Stroke:
You should, however, appreciate that even if you do all the right
things suggested here, you may not be totally immune from heart
disease. But by making certain lifestyle changes, you can ward off
heart disease for years or minimize its havoc.
Following are the modifiable risk factors:
1. Smoking 5. Stress
2. High blood pressure 6. Physical inactivity
3. High cholesterol 7. Obesity
4. Diabetes 8. Unhealthy diet

Stop smoking:
 If you smoke, quit. You can dramatically lower your heart attack
risk. It results in the narrowing of the arteries (atherosclerosis),
which ultimately leads to a heart attack.
 Smoking also decreases the amount of "good" (HDL) cholesterol
and increases the "bad" (LDL) cholesterol circulating in the body.
In addition, nicotine in cigarettes increases blood pressure and
heart rate.
 Smokers have more than twice the risk of having a heart attack as
non-smokers. Smoking is the biggest risk factor for sudden cardiac
death.
 Smokeless tobacco and low-tar and low-nicotine cigarettes also
are risky, as is exposure to secondhand smoke.

Lower blood pressure:
 High blood pressure, or hypertension, is a silent killer. It causes
the heart to work harder. Because of this, the heart muscle can
enlarge. High blood pressure can also damage the lining of the
artery walls, which encourages plaque build-up.
 A blood pressure level of 140 over 90 mm Hg (millimeters of
mercury) or higher is considered high. A healthy blood pressure is
120/80 or less.
 Poor eating habits and physical inactivity both contribute to high
blood pressure. Table salt increases average levels of blood
pressure in some people.

Reduce cholesterol
 Cholesterol is a fat-like substance in the blood. High levels of
triglycerides, another form of fat in the blood, can also indicate
heart disease risk.
 There are two types of cholesterol in the body: LDL and HDL. LDL
- or "bad" - cholesterol sticks to the inside of an artery's walls,
causing plaque to build up.
 HDL - or "good" - cholesterol circulates through the arteries and
decreases the risk of plaque build-up. Cholesterol is found only in
foods derived from animals, such as milk, cheese and meat.

To know your cholesterol levels you have to undergo a blood test after
fasting for nine to 12 hours. A lipoprotein profile will reveal your total
cholesterol, LDL and HDL.
 Total cholesterol less than 150 mg/dL is desirable.
 Low-density lipoprotein (LDL should be less than 100 mg/dL.
 Triglycerides should be less than 150 mg/dL
 HDL levels of 60 mg/dL or more help lower heart disease risk, and a
HDL level of less than 40 mg/dL is low.

Manage diabetes:
 Diabetes increases the rate at which heart disease develops and
progresses. People with diabetes are at very high risk for
cardiovascular disease and diabetes-related death.
 Diabetes is a disease in which the body does not properly produce
or use insulin. Insulin is a hormone needed to convert sugar,
starches, and other nutrients into energy.
 One in three people who have diabetes don't know they have it. See
a doctor if you have any diabetes symptoms, which include frequent
urination, excessive thirst, extreme hunger, unusual weight loss,
increased fatigue, irritability, and blurry vision.

Reduce stress:
 Stress puts excess demand on the heart muscle.
During stressful situations, the body releases
adrenaline, a hormone that increases heart rate and
narrows blood vessels.
 This in turn increases blood pressure, and the heart
works even harder. People under stress may
overeat, start smoking or smoke more than they
otherwise would.
 And people with heart disease are more likely to
have a heart attack during times of stress. Stress
can be reduced through stress management
techniques and exercise.

Be active:
 Regular physical activity helps prevent heart disease by increasing blood
flow to your heart and strengthening your heart's contractions so that
your heart pumps more blood with less effort.
 Physical activity also helps you control your weight and reduce your
chances of developing other conditions that may put a strain on your
heart, such as high blood pressure, high cholesterol, diabetes and
stress.
 Get 20 to 30 minutes of moderately intense physical activity atleast 4-5
days of the week.

Shed weight:
 Obesity places you at risk for high cholesterol, high blood pressure
and diabetes and heightens your risk of cardiovascular disease.
Obesity is becoming an epidemic even in India among adults and
children because of unhealthy eating and sedentary lifestyle.
 Regular physical activity and following a heart-healthy diet are
essential to shed weight and prevent heart disease. Even small
reductions in weight can be beneficial.
 Waist circumference is another tool to assess abdominal fat. In
general, men are considered overweight if their waist measurement
is greater than 36 inches.
 And women, in general, are overweight if their waist measurement is
greater than 32 inches.

Eat healthy:
You can lower your chances of getting heart disease by choosing your
foods carefully. You should eat less fat, more vegetables, fruits and whole
grains and fiber and cut down on salt.

Eat less fat:
 Make sure that fewer than 30 percent of your daily calories come
from fat and that fewer than 7 percent come from saturated fat.
Nothing in your food -- not even cholesterol -- will raise the level of
cholesterol in your bloodstream faster than saturated fat will.
 These fats are usually found in foods from animals, such as meat,
milk, cheese, and butter. They also are found in foods with palm and
coconut oils. Eat less of these foods.
 Furthermore, omega-3 fatty acids, a type of polyunsaturated fat
found in nuts, flaxseed, and many types of fish, may help prevent
the types of blood clots that can cause heart attacks and strokes.

Eat more fruits and
vegetables:
 Many types of produce are rich in vitamins
C, beta-carotene, and other antioxidants
that may help prevent hardening of the
arteries.
 Green leafy vegetables, peas, beans, and
some fruits also contain folic acid, a
nutrient that lowers the risk of heart attack
or stroke.
 Finally, many fruits and vegetables contain
potassium, a mineral that both protects
arteries and lowers blood pressure.

Select whole grains:
 Whole grains haven't had their bran and germ removed by milling,
making them good sources of fiber — the part of plant-based
foods your body can't digest — and other nutrients.
 Whole grains are also a source of vitamins and minerals and
phytochemicals.
 The nutrients in whole grains play a role in regulating blood
pressure and heart health.

Cut down on salt:
Consume no more than 2,300 milligrams of sodium each day. That's a little
less than one teaspoon of salt a day. Eating less sodium can help lower
some people’s blood pressure and reduce the risk of heart disease.
Eat fewer calories:
When we eat more calories than we need, we gain weight. Being overweight
can cause heart disease. When we eat fewer calories than we need, we
lose weight.

Drink in moderation:
 A small amount of alcohol each day
may lower your blood pressure and
boost your good cholesterol, but too
much can actually destroy portions of
heart muscle, increase triglycerides
and raise blood pressure.
 A healthy limit is two drinks a day for
men and one drink a day for women.

Metabolic Syndrome:
One out of every three Indian men and one out of every two
Indian women have metabolic syndrome. Any person with
metabolic syndrome has a 42% higher chance of getting coronary
artery disease and diabetes within the next 20 years.
You have metabolic syndrome if at least 3 of the following are
true:
 You are overweight or obese and you carry the weight around
your middle.
 You have high blood pressure
 You have a high amount of sugar in your blood
 You have a high amount of fat in your blood
 You have low HDL cholesterol

The more of these risk factors you have, the higher your risk of heart
disease. Even if your cholesterol level is normal, you still may be at
risk for a heart attack or stroke.

Medications:
 Along with lifestyle changes, your doctor may recommend certain
medications to prevent or control heart disease.
 One is the simple drug aspirin. Aspirin has been shown to reduce
strokes in women and heart attacks in men.
 Drugs known as ‘Statins’ lower LDL, the bad cholesterol. These
drugs prevent the onset of heart disease and the progression of
heart disease if you already have it.
 Beta Blockers are another class of drugs that are effective in
protecting people who have already had a heart attack.

 They are also helpful in controlling blood
pressure and controlling angina, which is
a symptom of chest discomfort due to a
blockage in the artery.
 You need not construe heart disease as
a disaster. You can minimize its
consequences if you follow a healthy
lifestyle and take medication as
prescribed by your doctor.

Dr Gokhale On Social Networks

Contact Us
Dr. Alla Gopala Krishna Gokhale
Apollo Hospitals, Jubilee Hills
Hyderabad,Telangana - 500 033
India
Days Available & Timings:
Mon-Fri 10am - 5:00pm
Emergency Number(s): 9603040506
Contact Number(s):
91-40-2360 7777 / 5555 / 2000

How to Prevent Heart Attack

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