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Prevention
Many heart attacks can be prevented through a healthy lifestyle, which can reduce the risk of developing coronary artery disease. For patients who have already had a heart attack, a healthy lifestyle and carefully following doctor's orders can prevent another heart attack. A heart healthy lifestyle includes eating right, regular exercise, maintaining a healthy weight, no smoking, moderate drinking, no illegal drugs, controlling hypertension, and managing stress.
A healthy diet includes a variety of foods that are low in fat (especially saturated fat), low in cholesterol, and high in fiber; plenty of fruits and vegetables; and limited sodium . Saturated fat raises cholesterol, and, in excessive amounts, it increases the amount of the proteins in blood that form blood clots. Polyunsaturated and monounsaturated fats are relatively good for the heart.
Fat should comprise no more than 30 percent of total daily calories. In 2002, new evidence suggested that a diet rich in lutein , the pigment found in dark green leafy vegetables, helps artery walls fight plaque and lessens risk of heart attack.
Cholesterol should be limited to about 300 mg per day. Many popular lipid-lowering drugs can reduce LDL-cholesterol by an average of 25 - 30% when combined with a low-fat, low-cholesterol diet. Soluble fiber can also help lower cholesterol. Fruits and vegetables are rich in fiber, vitamins, and minerals, and they are low calorie and nearly fat free. Vitamin C and beta - carotene, found in many fruits and vegetables, keep LDL - cholesterol from turning into a form that damages coronary arteries. Excess sodium can increase the risk of high blood pressure, and daily intake should be limited to 2,400 mg - about the amount in a teaspoon of salt.
Regular aerobic exercise can lower blood pressure, help control weight, and increase HDL ("good") cholesterol. Moderate intensity aerobic exercise lasting about 30 minutes four or more times per week is recommended for maximum heart health, according to the Centers for Disease Control and Prevention and the American College of Sports Medicine. Three 10-minute exercise periods are also beneficial. Aerobic exercise - activities such as walking, jogging, and cycling - uses the large muscle groups and forces the body to use oxygen more efficiently. It can also include everyday activities such as active gardening, climbing stairs, or brisk housework.
Maintaining a desirable body weight is also important. About one quarter of all Americans are overweight, and nearly one - tenth are obese, according to the Surgeon General's Report on Nutrition and Health. People who are 20% or more over their ideal body weight have an increased risk of developing coronary artery disease. Losing weight can help reduce total and LDL cholesterol, reduce triglycerides, and boost relative levels of HDL cholesterol.
Smoking has many adverse effects on the heart. It increases the heart rate, constricts major arteries, and can create irregular heartbeats. It also raises blood pressure, contributes to the development of plaque, increases the formation of blood clots, and causes blood platelets to cluster and impede blood flow. Heart damage caused by smoking can be repaired by quitting - even heavy smokers can return to heart health. Several studies have shown that ex - smokers face the same risk of heart disease as non - smokers within five to 10 years of quitting.
Drinking should be done in moderation. Modest consumption of alcohol can actually protect against coronary artery disease. This is believed to be because alcohol raises HDL ("good") cholesterol levels in some patients. The American Heart Association defines moderate consumption as one ounce of alcohol per day - roughly one cocktail, one 8-ounce glass of wine, or two 12-ounce glasses of beer. Excessive drinking is always bad for the heart. It usually raises blood pressure, and can poison the heart and cause abnormal heart rhythms or even heart failure. Illegal drugs, like cocaine, can seriously harm the heart and should never be used.
High blood pressure, one of the most common and serious risk factors for coronary artery disease, can be completely controlled through lifestyle changes and medication. People with moderate hypertension may be able to control it through lifestyle changes and medication.
Stress management means controlling mental and physical reactions to life's irritations and challenges. Techniques for controlling stress include thinking positively, getting enough sleep, exercising, and practicing relaxation techniques.
source: http://health.enotes.com/alternative-medicine-encyclopedia/heart-attack
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