A heart attack is a clear warning sign that your lifestyle requires a lot of changes. Moreover, most people suffer from a heart attack even after having suffered one before. This is because they fail to mitigate certain risk factors that can easily be reduced and controlled. These can be done by making some drastic changes to your lifestyle. When creating such goals, it is always advisable to start slow and steady and work your way up gradually. Here is a list of 7 lifestyle changes that you must make...
Take care of your diet
The best way to save yourself from another episode of cardiovascular disease is to maintain a healthy diet. You should begin by tracking the number of calories you have in a day. A calorie-counting app goes a long way in being able to keep a constant track. You must know how many calories are suitable for your lifestyle to lose the required weight and make a difference. Identify and then skip foods that have a lot of calories but hardly any nutrients. Do not have saturated fats, trans fat, sodium, red meat and sugar. It is also a good idea to avoid processed foods that are high in sodium or sugar and consume alcohol only in limited amounts.
For people with cardiovascular problems, exercise can go a long way. It helps in strengthening your heart and also lowers blood pressure and cholesterol levels. At least 150 minutes of exercise a week is recommended by professionals out of which 75 minutes should be rigorous exercise. From walking, running to even doing household chores, regular exercise can keep you healthy for longer.
Make the mind-body connection
It is of utmost importance to have a positive attitude to help you improve your health. Having a positive attitude will help you stick to the lifestyle changes that you plan for a healthier life. You might experience depression or anxiety after having gone through a heart attack. This is why you should also discuss any mental health issues that you are facing with your doctor and take adequate help.
Quit smoking completely
Smoking negatively impacts your cardiovascular system. It damages the heart and vessels and also prevents oxygen-rich blood from reaching parts of your body. If you smoke, you must come up with a plan to help you quit smoking. You can also consult your doctor to come up with something that suits you best. You must also avoid taking I secondhand smoke from friends and family who smoke as well.
Maintain your weight
The more the weight you carry, the harder your heart has to work. This increases the risk of cardiovascular disease. Risks increase many folds if you have high blood pressure and cholesterol. You must exercise and reach the advisable weight that has been recommended by your doctor. You might also need to change your diet to help you reach your goal.
Monitor cholesterol and blood pressure
High blood pressure causes a lot of stress to your blood vessels which increases the risk of a heart attack. To maintain your blood pressure, you must have a low-sodium diet and maintain a healthy weight. Beta-blockers may also be recommended by your doctor.
Do not shy away from help
Recovery from a heart attack can be a difficult road and you must not go through it on your own. It is important that you ask for help from your friends and family wherever required. It also helps to meet others who have survived a heart attack and get to know how they are working towards changing their lives.