How to Save Your Heart
Healthy diet can prevent heart disease. Here are the top foods to include in your heart healthy diet to help you save heart with every bite.Can you eat your way to a healthier heart? At Qardio, we say yes. Preventing heart disease isn’t just about avoiding unhealthy foods. By choosing the right foods and eating them regularly you can help keep your blood pressure and cholesterol levels in check. Here is a list of 12 foods that can save your heart.
It’s no surprise that avocado is on the top of our list as it is high in monounsaturated and polyunsaturated fats, otherwise known as the healthy fats. Being naturally cholesterol free, avocado makes a great replacement for spreads such as butter or mayonnaise. But be careful, avocados are high in calories, so keep your portions modest.
Blueberries make for a great heart healthy snack. Their dark blue color provides specific antioxidants which are known for contributing to lowering blood pressure as well as preventing free radical damage. Do make sure you’re eating fresh blueberries, as blueberry flavored products often contain added sugar and fat, which you want to avoid.
Typically, celery is associated with weight loss. However, it also contributes to helping your heart and veins function better, which has a trickle down effect of keeping your blood pressure in check. Two benefits in one simple snack, what more could you want?
4. Dark Chocolate
The antioxidants found in dark chocolate – particularly procyanindins – help reduce the amount of cholesterol your body absorbs. This makes dark chocolate the perfect, guilt-free treat. But make sure it’s at least 70% cocoa and keep your portions small – this is not an excuse to binge!
Flaxseed is considered a ‘wonder food’ because of its many health benefits. It is rich in omega-3 and contains lots of fiber. Your body needs more omega-3 than omega-5 for heart health, so we recommend adding flaxseed to your daily diet. Flaxseeds work wonderfully as a topping on yoghurt, soup or salad, and can even be blended into smoothies.
Garlic contains a compound called allicin, which is believed to bring most of it’s health benefits. Eating garlic regularly can help lower your cholesterol levels. However, reaching your daily requirement of garlic is not always feasible, so you can opt for a garlic supplement as a more effective means to lowering your cholesterol.
7. Green Tea
Green tea is thought to prevent heart disease or any condition caused by excessive inflammation. It also boosts metabolism and contains caffeine, which will keep you energized throughout the day.
Just a handful of nuts can get you one step closer to a healthy heart. Almonds and Walnuts help your heart by lowering bad cholesterol levels as well as keeping your blood sugar in check. They also help you lose body fat by keeping you fuller longer.
Oats are known for their health benefits from lowering cholesterol levels and helping with fiber intake. They do this by acting as a sponge that carries cholesterol out of your body. What’s more, is they make for the perfect breakfast, slowly releasing energy throughout your day.
10. Red Wine
Red wine, in moderation, has long been thought of as heart healthy. The antioxidant in red wine – resveratrol – which comes from the skin of grapes is linked to preventing heart disease. It protects the lining of blood vessels in your heart as well as preventing blood clots, giving you the perfect excuse to enjoy a glass a day.
The omega-3 fatty acids found in fish are good for your heart. They prevent your blood from clotting, improving your circulatory system and stabilising your blood pressure. High blood pressure can weaken your heart in the long term by making it overwork. The American Heart Association recommends that people eat fish at least twice a week, and make sure your salmon is wild to fully reap all of the benefits.
Spinach is one of the most nutrient dense foods you can get. The fiber lowers cholesterol levels, whilst the lutein aids your arteries. Eating spinach fresh is best, so add it to your salads or smoothies to complement your heart healthy diet.
Symptoms of Heart Attack
There are some common symptoms of heart attack, specially ‘Watch for chest discomfort’, ‘Be mindful of numbness in your arm’, ‘Always be attentive to shortness of breath’, and some others like – Cold sweats, Nausea, Unusually pale complexion, Vomiting, Lightheadedness, Anxiety, Indigestion, Dizziness, Fainting, Pain in your back, shoulder, arms, neck, or jaw, Feelings of dread, Sudden fatigue (especially in women and older men).
Feeling of Chest Discomfort
The common sign of a heart attack is an uncomfortable feeling in your chest (especially in left side of chest). It could feel like pressure is being put on your left chest, that it is being squeezed or that it feels particularly full. Heart attack comes on as an instant, intense pain, often it is a duller pain that slowly grows into a feeling of discomfort more than pain.
Be Mindful of numbness in your arm
A heart attack will often be accompanied by numbness, aching, or tingling in your arm. This occurs most commonly in the left arm, but it can appear in the right arm as well.
Shortness of breath
Unusual breathing is also a very common symptom of a heart attack. Sometimes heart attack victims will even experience shortness of breath without numbness or chest discomfort.
There are numbers of others symptoms shown mention below-
- Cold sweats
- Unusually pale complexion
- Pain in your back, shoulder, arms, neck, or jaw
- Feelings of dread
- Sudden fatigue (especially in women and older men)
Responding to a Heart Attack
Do some First Aid Work to avoid a serious Heart attack , if you feel that you are about to heart attack then try to Coughing rapidity, Coughing to prevent Heart Attack. Tell someone to press your chest firmly ,lying street and take rest.
People often do not want to worry their loved ones, but it is imperative that they know what is going on if you suspect that you are having a heart attack. The situation could worsen to the point that you are unable to respond effectively. Inform them at the first signs of a heart attack so they can begin caring for you. If you are not around friends or family, try to inform anyone else who is around of your condition. It is important that someone knows what is happening to you.
Chew an Aspirin.
Aspirin is a blood thinner and that can be help in case of a heart attack. You should chew it, instead of swallowing it, because chewing it will cause it to reach your bloodstream more rapidly. Do not substitute the Aspirin for another painkiller. A standard dose of approximately 325 mg should be sufficient. Evidence suggests that coated, enteric aspirin, which allows for slow absorption of the drug, is still beneficial to those suffering from a heart attack.
There is reason to suspect, however, that un-coated aspirin are probably more effective. Do not take aspirin if you are allergic to it, have stomach ulcers, recent bleeding or surgery, or another reason for which your doctor has told you not to take aspirin. Other painkillers like Ibuprofen, opioids, and Acetaminophen do not share the same properties and should not be administered in case of a heart attack.
Lie down and relax.
Anxiety will increase the amount of oxygen that your heart demands. This will make it more likely that you will experience severe complications. Lie down and try to rest. Take full, deep breaths to improve oxygen flow and calm you down. Do not take short, quick breaths or hyperventilate. Breathe in slowly and comfortably. Repeat soothing phrases like “Help is on the way” or “Everything will be alright” in your head. Loosen tight or restrictive clothing.
Prevention is Better Then Cure
Protecting Yourself from Heart Attacks doing some simple activity-
Exercise is a great way to increase lower bad cholesterol and improve heart health. Focus on cardiovascular exercise, like running, biking, and circuits. You should aim for 20 minutes of moderate aerobic exercise 5 times days a week. Alternatively, you can do 20 minutes of vigorous aerobic exercise 3 days a week with two additional days of strength training. Eat healthy foods. Olive oil, nuts, and fish are sources of good cholesterol that will help protect your heart. Alternatively, avoid foods that are high in saturated and Tran’s fats. Processed foods are a major source of Tran’s fats.
Stop smoking to Save Heart.
Smoking tobacco strains your heart and puts you at greater risk of heart attack. If you have heart problems, you should aim to quit smoking altogether. Talk to your doctor. There are now a variety of medications that can help to manage bad cholesterol and protect your heart. Have your cholesterol checked regularly and, if you are at risk, ask about medications that can help protect you.
Take a daily aspirin. If you have experienced a heart attack, your doctor will typically recommend that you take a daily dose of aspirin. Your doctor might recommend a dose of anywhere from 81 mg to 325 mg, though lower doses can be effective. It is important to follow your doctor’s suggestions precisely. Do not stop treatment without being told your doctor.
Always take fresh fruit and more vegetable , you can take more fish but no more beef ,mutton or chicken especially never eat pork and snake or monkey.