Prevent a Heart Attack

Just like any other tissue in the body, the heart must receive blood in order to get the oxygen and nutrients it requires to stay alive and healthy. The blood vessels which feed the heart are called coronary arteries. A heart attack, also known as a myocardial infarction (MI), is when a lack of oxygen causes death of muscle tissue in the heart. This can be caused by blockage, which is usually the result of heart disease, or coronary artery disease (CAD). CAD is the build-up of fatty plaques in the walls of the arteries, which causes the arteries to become very narrow and sometimes rupture. This leads to the formation of blood clots which can completely obstruct the arteries. This is the cause of the majority of heart attacks. If you worry you might be at risk for a heart attack, you can follow a few simple steps to prevent one from happening. Eat a balanced diet. To help prevent blockage and reduce plaque buildup in your heart, you need to consume healthy, balanced meals. In general, a balanced diet is rich in fruits, vegetables, whole grains, and low-fat or fat-free dairy. It also includes lean proteins, such as poultry, fish, and beans. You should also only eat foods low in saturated fat, trans fats, and cholesterol. Avoid butter, fried foods, and cheese.Avoid dairy product with added sugar and higher calorie content. Watch your cholesterol levels. CAD and the development of plaque is the result of elevated cholesterol and sugars, as well as chronically elevated blood pressure. To help reduce your cholesterol, reduce your number of carbohydrates, especially the high glycemic and high fructose foods. These are often referred to as simple or bad carbs because they are high in calories but low in the amount of energy they create during metabolism. They are processed and expended by your body very quickly and lead to fat deposition and spikes in bad sugars and fats. Simple carbs include foods such as cookies, cakes, candy, processed cereals, white bread, white rice, chips, sodas, juices, and non-diet soft drinks. When you consume an excess of fat, sugar, or carbohydrates, your body metabolizes these into a type of molecule called lipids, which include cholesterol and triglycerides. Having unhealthy levels of lipids causes too much fat circulating in the blood. This contributes to the development of fatty plaques in vessel walls. Try the DASH diet. The Dietary Approaches to Stop Hypertension (DASH) diet is a medically designed and studied diet plan that focuses on reducing blood pressure. It was shown the significantly lower both levels of blood pressures. The diet is high in vegetables, fruits, low-fat dairy products, whole grains, and lean proteins. It is also low in sodium, added-sugars, and fats. It emphasizes small portion size, cutting out animal proteins, and getting enough nutrients like as potassium, calcium, and magnesium. Consume lean protein selectively. Although a great deal of protein is not suggested, you should eat lean meats and proteins when you do. Eat no more than six servings of lean proteins per day, such as poultry breast, fish, or eggs. When you do make meat, trim away any fat or skin from the meat before cooking. Cook them by grilling, broiling, roasting, boiling, or poaching instead of frying. Opt for more fish instead. Fish such as salmon contain heart-healthy omega-3 fatty acids, which help ease hypertension instead of contributing to it.