Heart Health

Complete guide to reduce heart attack risk in gym | by Prateek Singh | Nov, 2021

Complete guide to reduce heart attack risk in gym

Prateek Singh

Today we will discuss how to reduce the heart attack risk in this article. Recently, people worried about their heart health due to some incidents.
Many people misconception that exercising in the gym and intake supplements is increase the problem of a heart attack. But we will tell you that nothing like this happens by exercising and drinking protein supplements.

Nevertheless, there can be many other reasons for having a heart attack, so today, we will discuss the reasons behind heart attack problems and how you can reduce the risk of a heart attack.

First of all, we need to know about the functioning of the heart. The heart supplies oxygenated blood to our tissues and organs for better function, and all this happens with the help of arteries.

But fatty deposits start accumulating in the arteries known as plaques, and the accumulation of plaques leads to blockage of the arteries. That increases the risk of heart attack increases.

The risk of heart attack increases when the amount of bad cholesterol or LDL (low-density lipoprotein) in the body increases. All this happens because of a poor lifestyle.

Therefore, to keep the heart-healthy, cholesterol has to be reduced. How to let’s know.

We consume fat in three ways.

  1. Trans fat
  2. saturated fat
  3. unsaturated fat

Trans fats increase bad cholesterol in the body and are very harmful to the heart. Trans fat contains in processed foods and refined oils used at home.

Therefore, to reduce heart attack risk, Avoid eating food items containing trans fat.

You get saturated fat in milk, ghee, paneer, coconut oil, and red meat, etc. If you eat saturated fat in moderation, it will keep your heart healthy.

If you have heart issues or want to improve heart health, then include unsaturated fat in your diet. Unsaturated fat removes blockages in your system. You can find unsaturated fat in extra virgin olive oil, nuts, seeds, and fatty fish.

High BP Means Hypertension That’s why it is required to keep your blood pressure under control, this problem is also common to people but to keep the heart healthy, control high BP. Take this measure to control high bp.

  • Reduce sodium (salt) and sugar intake in your diet.
  • Do not consume refined carbs in your diet at all.
  • Eat potassium-rich food like avocado, broccoli, beans, and tomato, etc.
  • Get 6 to 8 hours of sleep.
  • Consume a good amount of protein throughout the day.

Stress is common in our lifestyle, the main reason for this is overthinking, worrying, and haste and all these have a harmful for heart, so to keep yourself relaxed, do mental health exercises.
For this, you must do meditation for 15 to 20 minutes a day.

Obesity means being overweight, and If the body fat percentage is directly proportional to the risk of heart health. It increases the chances of a heart attack.

So it is required to maintain body fat, for this do regular workouts like HIIT, cardio, strength training, etc.

You must be kept in mind that your waist size does not increase because increasing the size of the vest increases the risk of a heart attack.

The risk of heart attack increases 3 times for smokers because smoking increases the chances of blood clotting.

Therefore, if you want to reduce your risk of heart attack, then avoid smoking.

If you Diabetes patient, then you need to take care of yourself. You should get your treatment done by a good doctor and follow the advice given by him.

You can also take care of yourself.

  1. Keep checking your blood sugar level periodically.
  2. Drink more water so that you stay hydrated.
  3. Manage carb intake in your diet.
  4. Keep more amount of fiber in your diet.
  5. Incorporate physical activity into your lifestyle.

We would suggest two effective drinks, which will keep your heart healthy and also reduce the heart attack risk.

Consume an empty stomach of 30 ml daily in the morning and gradually increase the quantity to 60 ml.

Benefit

  • Reduce cholesterol level.
  • Keep normal blood pressure

Mix 1 cup ginger juice, garlic paste, 1 cup lemon juice, and 1 cup ACV (Apple Cider Vinegar) and cook on medium heat for 30 to 40 minutes, then add two cups of honey after cooling, and you can store for two months. You can also use it by keeping it in the fridge.

how to use
Consume 1 teaspoon empty stomach every morning.

Benefits
This recipe will save your artery from plaque formation.

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We will share 3 Yogashana that improves the blood circulation in the body and improve heart health.
1- Pavanmukth Ashana
2- Paschimottanasana

We will tell you about some such foods that will keep your heart healthy and reduce the heart attack risk.

1- Fatty fish

Include fatty fish in your diet because it is rich in omega 3 fatty acids and it’s beneficial for heart health.

2- dark chocolate

Include dark chocolate in the diet as it normalizes blood pressure and also reduces inflammation and stress.

Note- Eat in moderation and use only a Trustworthy brand that contains less sugar quantity and saturated fat.

3- Cinnamon

It lowers your blood sugar and bad cholesterol and improves blood circulation.

4- Garlic

It makes arteries smooth and flexible that improves blood flow and reduces the risk of a heart attack.

5- Extra virgin olive oil

The oleic acid present in it controls blood pressure and prevents blood clotting by making blood vessels healthy. You can also use it in cooking.

6- Flaxseed

It is beneficial for a vegetarian person because it contains omega 3 fatty acids. You can also consume it in oil form.

7- Nuts

You should swear by nuts with breakfast because unsaturated fat is found in them and is beneficial for heart health.

8- Spinach

It contains all vitamin B, which increases the red blood cells in your body and makes the heart-healthy.

9- pomegranate

All fruits are good for health, but pomegranate is the best option for heart health because of its antioxidant property and improves hemoglobin and blood circulation.

Make sure to take pomegranate or pomegranate juice twice a week.

10- Turmeric

Turmeric contains a compound called curcumin, which has anti-inflammatory properties that improve heart health.

Therefore, you must consume turmeric in any form throughout the day. reduce heart attack risk

I hope that in this article you have come to know about the causes of heart attack and measures to reduce the risk of heart attack, after reading this article you will bring changes in your lifestyle.


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