6 habits that can prevent myocardial infarction

Myocardial infarction often occurs suddenly but is sometimes the result of long-term unhealthy habits. According to the World Health Organization (WHO), each year about 17.9 million people die from cardiovascular disease. Of these, more than 80% of deaths are due to myocardial infarction and stroke, and most occur in people under 70 years old.

Some daily lifestyle changes can reduce the risk of a heart attack.

Walk 30 minutes every day

Walking is one of the easiest exercises and has many benefits for cardiovascular health. Brisk walking improves circulation, lowers blood pressure and strengthens the heart muscle. You don’t have to go for long walks, just start with 30 minutes a day. Prioritize places with fresh air such as walking around the neighborhood or park.

Maintain a healthy weight

Obesity is the cause of many different diseases. Therefore, maintaining a reasonable weight supports better disease prevention, including heart disease. Excess weight increases blood pressure, cholesterol, and diabetes, all of which are risk factors for heart attack and put strain on the heart.

A balanced diet, regular exercise and portion control are needed to achieve a healthy weight. In overweight people, losing a little weight can have a positive impact on heart health.

Meditation

Prolonged stress increases cortisol levels, leading to high blood pressure along with the risk of heart disease. Regular meditation can reduce stress levels, calm the mind, which in turn supports heart health. Each person spends about 10-15 minutes a day sitting quietly, focusing on breathing and letting go of worries.

Reduce processed foods

Processed foods such as sausages, cold cuts, packaged foods… often contain a lot of fat, sugar and sodium which are not good for health. They are not good for the heart, increasing the risk of heart attack due to clogged arteries and high cholesterol over time. Instead, eating nutritious foods like fruits, vegetables, whole grains, and lean proteins is beneficial.

Rest properly

Over time, constant exertion and work can harm the heart. You should create a habit of resting, relaxing or breathing fresh air after every hour of work. Getting enough sleep also plays an important role. Sleep is when the body repairs and restores itself, including the heart. Unhealthy sleep habits (short sleep, poor sleep) increase the risk of heart disease and high blood pressure. Adults should maintain 7-8 hours of sleep per night or longer if they are sick or participating in strenuous sports activities.

Drink enough water

Water not only quenches thirst but is also important for the heart. Staying hydrated ensures a healthy circulatory system and better blood circulation, thereby reducing stress on the heart. On the other hand, dehydration can cause the blood to thicken, making it difficult for the heart to pump blood.