How to Prevent Heart Attacks in Young People
Heart attacks are not just a problem for older people. According to a recent study, the number of heart attacks among young adults (aged 35 to 54) increased by 2% per year from 1995 to 20141. This alarming trend is linked to several factors, such as obesity, diabetes, smoking, stress, and poor diet. Fortunately, there are ways to prevent heart attacks and keep your heart healthy, no matter your age. Here are some tips to follow:
Maintain a healthy weight
Obesity is one of the major risk factors for heart attacks, as it puts extra strain on your heart and increases your blood pressure and cholesterol levels. To achieve and maintain a healthy weight, you need to balance your calorie intake and expenditure. This means eating a balanced diet that is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, and avoiding processed, fried, and sugary foods. It also means being physically active for at least 150 minutes per week, preferably in moderate to vigorous intensity activities, such as brisk walking, jogging, cycling, or swimming2.
Quit smoking and limit alcohol
Smoking and drinking alcohol are both harmful to your heart, as they damage your blood vessels and increase your blood pressure and heart rate. Smoking also reduces the amount of oxygen that reaches your heart and makes your blood more likely to clot, which can lead to a heart attack. If you smoke, quitting is the best thing you can do for your heart. There are many resources and programs available to help you quit, such as nicotine patches, gums, lozenges, counseling, and medication. If you drink alcohol, limit your intake to no more than one drink per day for women and two drinks per day for men2.
Manage stress
Stress is another factor that can trigger a heart attack, as it causes your body to release hormones that constrict your blood vessels and increase your blood pressure and heart rate. Chronic stress can also lead to unhealthy coping behaviors, such as overeating, smoking, or drinking. To manage stress, you need to identify the sources of stress in your life and find healthy ways to deal with them. Some examples of stress management techniques are meditation, yoga, breathing exercises, massage, music, hobbies, and social support. You can also seek professional help if you feel overwhelmed or depressed2.
Monitor your health
Finally, you need to monitor your health and be aware of any signs or symptoms of a heart attack. Some of the common signs of a heart attack are chest pain or discomfort, shortness of breath, nausea, vomiting, sweating, dizziness, and pain or discomfort in the arms, back, neck, jaw, or stomach. If you experience any of these signs, call 911 or your local emergency number immediately, as every minute counts. You should also visit your doctor regularly and check your blood pressure, cholesterol, blood sugar, and other risk factors for heart disease. Your doctor can advise you on the best treatment and prevention plan for your condition2.
Conclusion
Heart attacks are not inevitable, even for young people. By following these tips, you can reduce your risk of having a heart attack and improve your overall health and well-being. Remember, it is never too late or too early to start taking care of your heart.
1: Heart Attacks Increasingly Common in Young Adults 2: Heart Attack Prevention