Tips for Preventing Heart Attacks

10 WAYS TO PREVENT HEART ATTACK From unhealthy eating to smoking, sedentary lifestyle to excessive stress, poor sleep to excess weight… Various such wrong habits in our daily lives increase the risk of heart attack, which ranks first among causes of death. Yet it is largely possible to prevent heart attack! Cardiology Specialist Assoc. Prof. Mutlu Güngör, Acıbadem Bakırköy Hospital, notes that heart attack, which occurs as a result of blockage in the blood vessels that feed the heart known as coronary arteries, can now strike even at childhood, stating "Heart attack remains the leading cause of death worldwide and in Turkey. Approximately 200,000 people lose their lives to heart attack each year in Turkey, and unfortunately this number increases every year." Cardiology Specialist Assoc. Prof. Mutlu Güngör points out that protecting the heart and preventing heart attack is largely in our hands through some simple but effective lifestyle changes, and lists 10 measures that can be taken, offering important warnings and recommendations.

Maintain your ideal weight

Excess weight ranks among the leading factors that pave the way for cardiovascular disease and heart attack. In our society, unfortunately due to imbalanced nutrition, sedentary and stressful lifestyles, the number of people experiencing excess weight problems is increasing day by day. A body mass index above 30 is defined as obesity, and above 40 is defined as morbid obesity. The foundation of combating obesity is regular exercise and balanced nutrition. Walking regularly and eating less should become habits. For eating habits, dietitian consultation can be sought initially. Despite this, patients who cannot lose weight have access to new medical treatments that are very successful in the short term. Therefore, doctor recommendations can also be obtained. In patients who still cannot lose weight despite exercise, diet and medical treatment, obesity surgery should be considered if the physician deems it necessary. However, surgical treatment should never be seen as a solution; it should not be forgotten that patients who cannot change their eating habits regain weight after surgery.

Monitor your waist circumference

To prevent heart attack, waist circumference is as important as body mass index, which shows our body's ideal weight. Waist circumference is parallel to visceral fat accumulation. The type of fat distribution varies by gender. Men generally accumulate weight in what is known as the apple-shaped waist circumference, while women accumulate weight in what is known as the pear-shaped hip area. Ideal waist circumference is below 102 cm for men and below 90 cm for women; measurements above these levels increase risk. Try to regularly measure your waist circumference and keep it below these levels.

Follow a Mediterranean diet

Mediterranean-style nutrition is one of the main keys to protection from heart and vascular disease. Switch from meat-based, fatty, fried food consumption to a Mediterranean diet that includes vegetables, fruits, fish, legumes and leafy greens prepared with olive oil. Olive oil reduces blood vessel stiffness through its antioxidant effect and has cholesterol-lowering effects as it is an unsaturated fat; however, excessive consumption should be avoided. In nutrition, foods with high nutritional value, fiber content, omega-3 content and low carbohydrates should be preferred.

Keep your blood pressure under control

The pressure inside the vessel is defined as blood pressure. The higher the blood pressure, the greater the trauma to the inner surface of the vessel. Therefore, blood pressure, or hypertension, must be maintained within normal limits. Hypertension is defined as values above 130/80 mmHg. What should not be forgotten here is that both systolic and diastolic blood pressure must be within normal limits. Even a single high value is sufficient for a hypertension diagnosis. While varying from person to person, medical treatment is generally necessary at values above 135/85 mmHg. Lifestyle changes are also very effective in blood pressure control. A salt-free diet, regular exercise and weight control can be as effective as medical treatment in blood pressure control, particularly in young patients. Since hypertension usually does not cause clinical symptoms, blood pressure should be measured at least once a month even if there are no complaints, and a doctor's examination should be sought if values are above 130/80 mmHg.

Seek support to quit smoking if necessary

Cardiology Specialist Assoc. Prof. Mutlu Güngör states: "Numerous scientific studies show that smoking is one of the heart's biggest enemies. Smoking damages the inner surface of blood vessels (endothelium) and reduces blood fluidity, meaning it increases clotting in the blood. With a damaged endothelium and increased clotting, the risk of vessel blockage becomes much greater. Smoking also contributes to endothelial damage both by raising blood pressure and by causing vasoconstriction. Blood vessel stiffness is much more prevalent in smoking patients, and leg vessel blockages are observed almost exclusively in smoking patients. It should also not be forgotten that smoking's role in cancer pathophysiology. Unfortunately, smoking is among the causes of all cancers seen in the body."

Find out if you have diabetes

Diabetes is one of the most common causes of heart and vascular blockages. Excess blood sugar accumulates on the inner surface of blood vessels, causing vessel stiffness. Due to negative conditions such as imbalanced nutrition, obesity, sedentary and stressful lifestyle, the frequency of diabetes is increasing every day and unfortunately is appearing at younger ages. Many people in our country unfortunately live their lives at great risk without even being aware that they have diabetes. This is because diabetes, like hypertension, progresses insidiously; in early stages of the disease there may be no symptoms. This leads to delays in diagnosis. For this reason, doctor check-ups must be performed at regular intervals, and diagnosis and treatment must be provided before the disease causes end-organ damage. The most effective way to prevent diabetes is through balanced nutrition and regular exercise habits.

Have your cholesterol levels checked regularly

Cholesterol is a substance that can be produced in the body or taken in through food, and it is necessary for the body. For example, cholesterol is used in the synthesis of many hormones. However, excess cholesterol accumulates on vessel walls, causing blood vessel stiffness. Therefore, the expression "a little is good, too much is bad" is an apt description for cholesterol. As is known, there are two types of cholesterol: LDL cholesterol, known as bad cholesterol, and HDL cholesterol, known as good cholesterol. LDL cholesterol is what causes vessel stiffness. Normal value is below 130 mg/dL. The need for cholesterol medication depends on the patient's cardiovascular disease risk factors and blood cholesterol level. In other words, cholesterol medications are individualized treatments. Depending on the patient's vessel structure or risk factors, aggressive medication therapy can be given or medication-free monitoring can be performed.

Avoid fast food and alcohol

Avoiding fast food and packaged ready-made foods provides important support in preventing heart attack. Excessive consumption of these products, which have high animal fat and calorie content, contain additives and high salt content to extend shelf life, inevitably increases diseases such as obesity, hypertension, cholesterol and diabetes. Fast food-style nutrition causes many diseases including gastrointestinal system diseases and cancer, as much as cardiovascular health. Alcohol consumption also leads to obesity and diabetes due to its sugar content. Alcohol can also increase the body's fluid load, worsening heart failure and causing palpitations.

Exercise regularly

Make a habit of exercising daily for 45-60 minutes. Regular exercise helps control blood pressure, reduce diabetes and cholesterol levels, reach ideal weight, and provides support in protecting against cardiovascular disease. Aerobic exercises such as brisk daily walking, slow-paced running, cycling or swimming should be preferred. During exercise, heart rate should increase, light sweating should occur, and it should not be like a shopping trip. If we can speak comfortably with the person walking with us during a walk, it means our pace is insufficient. In terms of preventive medicine, walking for an hour daily can be much more beneficial than any prescription your doctor may give you.

Do not avoid going to the doctor

Cardiology Specialist Assoc. Prof. Mutlu Güngör states: "The vast majority of patients who have suffered a heart attack do not describe any significant complaint before the attack. Additionally, chronic diseases may not present clinical signs before end-organ damage develops. Therefore, especially those in risk groups must have annual check-ups. These check-ups are particularly important in postmenopausal women, men over 40, smokers and diabetics."