Everybody wants to lead a healthy and happy life. To achieve this one must make some changes in their regular life chores like exercise and a healthy diet. Due to busy schedules this may not be possible. In long run this lead to problems like diabetes, blood pressure, insomnia, weakness and even serious illnesses like cancer and heart problems. Some show their symptoms slowly and some all of a sudden like cardiac arrest. Heart problems generally occur due sedentary lifestyle, smoking, drinking and eating high fat containing foods. Usually many people think that heart attack and cardiac arrest are the same while they are not.

Suddenly if the heart stops pumping blood to other parts of the body we call it cardiac arrest. Ventricular fibrillation (abnormal heart rhythm) is the most common cause of Cardiac arrest. Sometimes heart attack may lead to cardiac arrest. A person who has heart attack will be breathing and is conscious, blood supply to a part of the heart muscles is interrupted. While it is vice versa in case of cardiac arrest where person suddenly becomes unconscious and stops breathing and need immediate medical attention.

 Today we try to share with you three simple lifestyle changes which can minimize the risk of cardiac arrests.

1.    Be physically active every day

“Try and exercise at least 30 minutes a day, five days a week,”. Moderate-to-vigorous physical activity lowers cholesterol and blood pressure. By brisk walking heart beats faster and hence uses more oxygen than usual. Go for aerobic exercises at least 10 minutes at a time spread throughout the week.

Regular physical activity and reduction in sedentary lifestyle can improve physical fitness by reducing the bad LDL cholesterol levels and increasing good HDL cholesterol levels in the blood, controls high blood pressure, weight reduction and also lowers the risk of type 2 diabetes.

Discuss with your physician on what kind of physical activities are safe for you before you start on any new exercise plan.

“The more active you are, the more you will be benefited”.


2. Heart-healthy eating

As our elders said “prevention is better than cure” a healthy diet is the best weapon to fight heart diseases. The type and the amount of food you take can affect weight, cholesterol, blood pressure and diabetes. By choosing a diet low in calories, high in fibre, vitamins, minerals and nutrients we can prevent heart problems. Here we list out a few foods items.

  • Vegetables- greens (spinach, collard greens, kale), broccoli, cabbage, and carrots.
  • Fruits- apples, bananas, oranges, pears, grapes, and prunes.
  • Whole grains- plain oatmeal, brown rice, and whole-grain bread or tortillas.
  • Fat-free or low-fat dairy foods such as milk, cheese, or yogurt.
  • Protein-rich foods.
  • Fish- salmon, tuna, and trout (high in omega-3 fatty acids) about 8 ounces a week.
  • Lean meats- 95 percent lean ground beef or pork tenderloin
  • Poultry- skinless chicken, turkey and eggs.
  • Nuts, seeds, and soy products.
  • Legumes- chickpeas, lentils, lima beans, kidney beans, and black-eyed peas.

Oils and foods containing high levels of monounsaturated and polyunsaturated fats can help lower blood cholesterol levels and the risk of cardiovascular disease. Few sources of these oils:

  • Safflower, canola, sesame, corn, olive, soybean and sunflower oils.
  • Nuts such as walnuts, almonds, and pine nuts.
  • Nut and seed butters.
  • Salmon and trout.
  • Seeds such as sesame, sunflower, pumpkin, or flax.

A heart-healthy diet limits sodium, saturated and trans fats and added sugars. While cooking, limit usage of pre made sauces, mixes, and “instant” products such as rice, noodles, and ready-made pasta. Limit the amount of calories you consume each day from added sugars,

sweetened drinks, snacks, and sweets.

Coordinate your diet with physical activity.

Avoid drinking and smoking

3. Avoid drinking and smoking

Drinking and smoking habits are the main culprits behind the young people of this generation  having cardiac problems. Consuming alcohol increases cardiomyopathy, raise blood pressure, stroke risk, cancer and many other diseases. Smoking not only affects the smoker but also the people around him. If you love your family then you have quit smoking. Though there is the caveat that two glasses of red wine everyday is cardioprotective, it is hard to measure in clinical trials.

Too much alcohol can:

  • Raise your blood pressure and levels of triglyceride fats in your blood.
  • Add calories to your daily diet and possibly cause you to gain weight.
  • Worsen heart problems in some patients.
  • Leads to heart failure in some people with cardiomyopathy.

CONCLUSION: Hope the above steps help you lead a healthy and longer life.


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