How to Prevent a Heart Attack

How to Prevent a Heart Attack
If you want to know how to prevent a heart attack, then you must know what causes heart attacks, who are at risk of a heart attack, what the signs and symptoms are, and how to prevent a heart attack by watching your lifestyle, diet and environment.

Causes of a Heart attack
If blood flow to a part of the heart muscle becomes blocked, then a heart attack may occur. If the blood is blocked for a longer period of time, then that part of the heart that isn’t receiving enough oxygen will die. A heart attack most frequently occurs as a result of coronary artery disease (plaque build up in the major arteries and consequently blood clots form).  It can also be caused by micro vascular disease (affecting the microscopic blood vessels), and less frequently, by a spasm of a coronary artery.

How to Prevent a Heart Attack- Know the risk factors
You can learn how to prevent a heart attack by controlling your risk factors.  Most of the risk factors can be within your control.

  • Hypertension:

The guidelines on what is a safe blood pressure vary greatly. The confusion is due to how many complicating factors are you  experiencing. If you have diabetes and a high blood pressure, for  example, your risk increases. Manage your blood pressure with  daily exercise, a sodium reduced diet, and proper weight control,   and if necessary, medication.

  • High Blood Cholesterol:

This is mainly controlled through a low fat (especially a low Tran’s fat diet) and exercise and possibly medication.

  • Obesity:

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If your body fat is greater than 25% for males and 30% for females of your total body weight, then you are considered obese. Obesity leads to coronary artery disease which leads to heart attacks.  Obesity is really a direct result of ingesting more calories than you are burning.

  • Diabetes:

Monitor your blood sugars and control your diet and manage your insulin (if required).

  • Out Of Shape:

Exercise at least 30 minutes every day.

  • Smoking:
  • Smoking increases the likelihood of death from heart attack 2 -3 fold.

 

How to prevent a heart attack- know the warning signs
There are several warning signs of an impending heart attack. Know how to prevent a heart attack by paying attention to these signs:

  • Pain, pressure, squeezing, fullness, or pain in the center of the chest. These symptoms may come and go, or they may last more than several minutes.
  • Pain in one or both arms, back, jaw, neck and/or stomach.
  • Shortness of breath
  • Some people experience nausea, vomiting, lightheadedness or fainting, or they break into a cold sweat.

Heredity as a risk factor
Heart attacks are still the leading cause of death in both men and women. In determining your family history it is important to know the age of your ancestors when they first experienced a heart attack. If you have a family history of early (age 55 for men, 65 for women) heart disease, then you are at a greater risk of developing a heart attack yourself and you’ll definitely want to know how to prevent a heart attack.
You may ask yourself, how to prevent a heart attack if your family history puts you at risk? Then, it is of utmost importance that you follow everything you can on how to prevent a heart attack by lowering or eliminating the controllable risk factors.

How to Prevent Cancer

How to Prevent Cancer
The media frequently pours out new information on how to prevent cancer or the causes of cancer, and then later dismisses the advice. It is confusing for the average person to know what the truth is on how to prevent cancer. Only scientifically proven information will be discussed in this article on how to prevent cancer.
The scientific evidence states that 80% of all cancers are caused by identified factors: 30% is caused by smoking; 35-50% is caused by the food we eat. This scientific evidence is backed up by the National Cancer Institute. Knowing these risk factors and doing something about it is the best way to know how to prevent cancer.

How to prevent cancer-diet
 Certain foods contain higher amounts of nutrients and chemical substances that our bodies need in order to delay or prevent some cancers.  Knowing which foods are anti-carcinogenic will help you know how to prevent cancer.

How to prevent cancer- Eat fruits and vegetables                       
This is first on the list because it is probably the most important. They contain hundreds of ingredients including vitamins and minerals, fiber and phytochemicals. Dark colored fruits and vegetables have a pigment that is called Carotenoids and these have been scientifically proven to help prevent cancer.

The substance present in dark green and yellow vegetables is called beta-carotene, a known anti-carcinogencic.  Equally healthy are vegetables such as broccoli, cabbage, kale, turnips, cauliflower, and Brussel sprouts. Vitamin C helps neutralize cancer-causing chemicals.

How to prevent cancer- High fiber diet
Grains and dry beans are good sources of fiber, minerals, vitamins and other plant compounds.
Whole grains contain selenium which also fights cancer.  Countries with diets high in fiber have fewer cases of cancer. Fiber moves through the digestive tract quickly, helping the body to get rid of carcinogens. It’s important for the prevention of breast cancer because the fiber helps to move the estrogen out of the body more quickly.

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You can get your fiber from whole grains, lentils, beans, fruit and vegetables. If you know how to prevent cancer in your diet, and you still aren’t getting enough fiber, you may want to consider taking a supplement.

How to prevent cancer- Reduce fat in your diet
Scientific evidence shows that cultures with higher fat diets have a higher cancer rate. Animal fat is more deadly than vegetable fat. Fat increases hormone production and therefore increases the chances of some types of cancer. It also increases the bile production in the body which increases the chance of colon cancer.

How to prevent cancer-reduce/ eliminate toxins from your life

How to prevent cancer- Reduce or avoid alcohol and avoid smoking
It’s very simple: excessive alcohol intake increases the risk for breast, mouth, pharynx and esophagus cancers. If you smoke and drink, then your risk multiplies. Lung cancer is the leading cause of cancer deaths and most of these cancers (80-90%) are directly linked to smoking. Knowing how to prevent cancer by quitting smoking is well known and documented.

How to prevent cancer- Reduce exposure to toxins
When our bodies are exposed to toxins they eliminate these toxins through our kidneys, liver, cardiovascular system, lungs, bowels and skin. Toxins damage our cells and rob our bodies of oxygen. Toxins are everywhere and they are hard to avoid, but if you want to know how to prevent cancer, then you’ll need to reduce your exposure to these toxins.

While the methods mentioned in this article is great advice on how to prevent cancer, following the advice to the letter doesn’t guarantee that you won’t get cancer. It will decrease the likelihood that you will, and/ or decrease the likelihood that you’ll die from cancer. Knowing how to prevent cancer is your first line of defense, and the second is trying your best to follow these recommendations on a daily basis.

How to Prevent a Stroke

How to Prevent a Stroke

It’s important to know the causes of a stroke in order to know how to prevent a stroke. The most common cause of a stroke is a blockage of a blood vessel in the neck or the brain resulting in the death of brain cells due to the lack of oxygen to that area. This is caused by a stationary clot (stroke caused by a thrombosis) or a clot that moves from another area of the body to the neck or brain (stroke caused by an embolism).This type of stroke is called an ischemic attack and accounts for 80% of all strokes.
The other 20% of strokes are caused when the blood circulation to the brain fails. This type of stroke is caused by bleeding in the brain.

A stroke can result in death, but it can also result in paralysis to parts of the body (the parts fueled by that portion of the resulting dead brain cells). A stroke often affects the person’s speech, or one side of the person’s body.  This paralysis can be temporary or permanent, depending on the severity of the stroke and the person’s recovery from the stroke through therapy.
Your best bet in knowing how to prevent a stroke is by knowing the risk factors:

How to prevent a stroke:
Controlling your blood pressure stop smoking    Improve your diet 
Control your diabetes   Exercise   Reduce your cholesterol  
Family History*  Advanced age*  
*The only factors out of your control when knowing how to prevent a stroke


Smoking
:  Smoking builds up fatty tissues in the main artery in the neck which may result in a stroke. If you’re a chronic smoker you’ll want to talk to your doctor about the possible programs and medications available today. Smoking decreases the amount of oxygen in your body which further complicates the outcome of the stroke. If you are a smoker and you really want to know how to prevent a stroke- quit smoking immediately!

High Blood Pressure: Depending on how high your blood pressure is, you may want to talk to your doctor about anti-hypertensive medications to reduce your risk of getting a stroke. Adding a daily low dose of aspirin has been shown to decrease your blood pressure and your stroke risk. You’ll need to talk to your doctor about this. Daily exercise will definitely improve your blood flow, the state of your arteries, your blood pressure and therefore your chances of getting a stroke. How to prevent a stroke- lower your blood pressure!

Not Exercising: Exercise is important not just for reducing your chances of getting a stroke, but for your general health as well.  Daily exercise, at your fitness level- whatever that is- even if it means taking a daily short walk will decrease your chances of getting a stroke. How to prevent a stroke- exercise!

Diabetes: The body’s inability to use sugar properly affects the blood vessels and causes destructive changes that may result in a stroke. It’s important to control your diabetes through proper diet, exercise and possibly medication as prescribed by your doctor. How to prevent a stroke- control your diabetes!

High Cholesterol:   High cholesterol causes your blood vessels to work improperly and can cause blockage resulting in a stroke.  Proper diet- decreasing the Trans fats you ingest- will improve your cholesterol, and so will medication prescribed by your doctor. How to prevent a stroke- lower your cholesterol!  

The only two risk factors of stroke-prevention listed in the chart above that aren’t under your control are your family history and your age. You obviously can’t do anything about the aging process.  If one or both of your parents or siblings died from a stroke, you’re at a greater risk of having a stroke yourself. In this case you’ll definitely want to know how to prevent a stroke focusing in on the factors that you can do something about. Knowing how to prevent a stroke is your first method of defense.  

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