Hello friends, welcome to my blog, today we will talk about how to reduce heart attack risk .

How to prevent heart attack

Introduction

There are some incidents occured recently because of which peple are worried about their heart health.

Many people asked me this question that is there more risk of heart attack after consuming protein and doing exercise.

Bing a fitness expert ,I want to explain this to you guys that .

Risk of heart attack does not increase if you consume protein and do exercise.

There are many other reason of impact on heart attack.

That's why in tody blog we'll discuss about the factors due to which your heart health may get effected.

How to keep your heart healthy, and how can you avoid those factors and maintain your heart healthy.

Function of heart ,

Let's quickly discuss that what is the main function of heart .

Heart supply the originated blood into our tissue amd organs for their better function.

And all this occur through their arteries.

Reason of heart attack ,

Due to some reason ,the fatty deposits starts accumulating in our arteries.which are also called plague.

.Because of which your arteries starts blocking .this situation is called Atherosclerosis.Because of which ,the risk of heart attack increases.

Reason of plague formation ,

Now let understand the reason of plague formation.

1st reason is high cholesterol-when the quantity of high cholesterol that means LDL increases in your body,then the chances of heart attack also increases.This happens due to poor lifestyle.

High cholesterol diet

So if you want to keep your heart healthy then you need to decrease the quantity of cholesterol.

Say no to cholesterol diet

How many types of fats,

There are three types of fats Trans, saturated and unsaturated.

Trans fats are responsible for increasing bad cholesterol and very dangerous of your heart.

Trans fats

All the processed food are the refined oil contains Trans fats.So if you want to decrease the bad cholesterol level in your body then stop eating a this .

saturated fat ,

Now talk about saturated fat which you get from milk,ghee, paneer,coconut oil,red meat e.t.c.And if you want to normalize your cholesterol that eat saturated fats in moderation.

Unsaturated fat-

f you are serious about your heart healthy then do add unsaturated fats in your diet means good fats.

This removes blockage from your system and make your heart healthy.

For good fats,you can eat extra Virgin olive oil ,nuts,seeds,fatty fish,etc

The second reason of heart attack ,

The second reason because of which risk of heart attack can get increased in high bp means hypertension.

Hypertension

That's why it is important for you to control your blood pressure. For that you should reduce sugar and sodium intake and remove refined carbs from your diet.Eat potassium rich foods,take a good sleep and eat food amount of protein in your whole day.With all these maintain a healthy lifestyle if you want to keep your heart healthy.

The third reason of heart attack ,

Next reason of heart issues is strees which is very common in all of our lives.Because well all overthing to much ,we all are tensed and we try to do everything in a hurry. And because of all these, there is a very bad impact in our heart.

That's Why you should keep your mind calm and relaxed. And also do exercise for your mental health.

The fourth reason of heart attack ,

One more reason of heart problem is obesity

obesity means (मोटापा )

As the quantity of fat increases in your body ,the chances of heart attack increases. That's why it is very important to keep your body fat in control. For that do regular Workout and choose good food. You should remember is that waist size should not increase. So always keep measuring your waist with an inch tape.

Because if the size of your waist increases then the risk of heart attack also increase.

Obesity ( मोटापा)

The fifth reason of heart attack ,

5th reason increasing risk of heart attack is smoking.

The people who smoke have 3 times more risk of heart attack in comparison to those who don't smoke.

Because there are more chances of blood clotting due to smoke.

That's why I want you to understand that if you want to reduce the risk of heart attack then quit smoking.

Smoking

It's possible to quit this totally. And when you quit smoking, the overall health becomes better.

The sixth reason of heart attack ,

6th reason which you should focus on which is not at all good for your heart health is Diabetes. So the people who all the diabetic should remember that, firstly, consult with a good doctor and check your blood sugar level time to time .

Manage your carb intake, drink a lot of water in a Day means remain hydrated.

And also try to eat maximum fibres in your diet. And I always tell you,you should add a physical activity in your daily schedule.

Diabetes

Apart from this ,there are some reasons like family history,gender,age on which you don't have much control but if you'll keep those 6 reason in mind. Then the chances of heart attack will be definitely decreased.

Important drinks for heart health

Now I will share 2 drinks and if you will Consume those then your heart will stay healthy.

1 drink - I would like to suggest is wheat grass shot.

After waking up in the morning ,you should definitely drink 30ml of wheat grass shot .

And slowly you can take this to 60 ml.

Wheat grass shot reduce the bad cholesterol, normalise the blood pressure and improve the blood circulation.

That's why wheat grass shot is very good option for keeping heart healthy.

Wheat grass shot

2nd drink-For 2nd drink, 1cup ginger juice, 1cup garlic puree, 1 cup lemon juice and 1 cup AVC.

Mix all these and cook for 30-35 minutes and stir it.And cooling down, add two cup of honey and now you can store this in refrigerator for 1-2 minutes.

Consume 1 spoon of every morning empty stomach. This drink Wil resist the plague formation in your arteries .

With these drinks, I want to share 3 such sets which if you'll perform in your day to day then there will be a better blood circulation in your body and your heart will be good.

3 important sets for heart health ,

1.Yashtikaasan-1st is Yashtikaasan for which you have to lie down on the floor on your back.

With breathing, Pull your hands backwards and hold for 3-4 seconds.

Strech the toes outwards and after that pull your hands back to the starting position. Keep repeating this.

You can watch videos on youtube for more details

About Yashtikaasan

2.Pavanamuktasana- Second is Pavanamuktasana-for this you will bend both your knees hold your knees with your hands and then slowly.

Bring near your chest and hold there for 3-5 seconds on maximum Strech.

And then release slowly. And keep repeating.

Pavanamuktasana

You can watch videos on youtube for more details.

3.paschimottanasana,

3rd and last is paschimottanasana -For this, straight both of your legs and sit on the floor.

Keep your toes inwards, hold both the thumbs and try to bring your head close to knee.stay there for 5-7 seconds and after the come back to normal position and keep repeating.

paschimottanasana

Now let's discuss about some food items which if we'll add in our diet,the risk of heart issues decreases.

Some food items for your good heart health-

Fish-if possible, the add fish in your diet because it contains enough omega 3 fatty acids. Which are best for your heart health.

Fish

Dark chocolate-You can also add dark chocolate in your diet because it normalises your blood pressure and reduce inflammation and stress. You just need to remember that have to eat it in moderation. Also,buy a dark chocolate of a good brand only . AThe one in which saturated fats and sugar are in less quantity.

Dark chocolate

Garlic is also good for heart health because it make your arteries smooth and flexible. Because of which flood flow improves and risk of heart attacks reduces.

Garlic

And it's improves your immunity which is good for your overall health.

For Low flam cooking and dressing, you can use extra Virgin olive oil because it contains oleic acid.Which control your blood pressure and also make your blood vessels healthy.

Because of which risk of blood clotting decreases. So it will be great for your heart health if you add this extra Virgin olive oil in your diet.

For vegetarians good diet for heart health-

For vegetarians,flex seeds is a very good option because it contains plant based omega 3 fatty acids. Because I told you earlier, are very good for your heart health.

Flex seeds

That's why you can either consume this directly or in the form of oil. With breakfast, try to eat some nuts because they consist of good facts.

Which as I already told in the blog that good fat decreases the bad cholesterol and keep your heart healthy. With this ,it contains many vitamins and minirals.

Next food items, which is also called heart healthy super food ,spinach.

In which you'll get enough quantity of B vitamins called folates.which increases the production of red blood cells in your body and red blood cells keep your heart healthy.

Best fruits for heart health-

By the way ,all the fruits are good for the health but if you talk about heart health.

Then pomegranate is very good option .Because it contains Antioxidants is enough quantity which increases hemoglobin and improve blood circulation.

That's Why atleast try to consume 2 pomegranate or 2 glass of pomegranate juice in a week .

The last food items which I want to suggest is turmeric which contains a compound called curcumin.which have anti-inflammatory properties and it is very good for your heart.

That's why start consuming turmeric in any of the forms.

So this was our blog ,I hope you all liked it.

I hope now you understood the reasons of heart issues and how to maintain a healthy lifestyle. I will keep making the real contant on this website and appear in front of you.

Good bye

Namaste....