A few events in our lives are such that they can change the course of our future. A major accident, a surgery, or a heart attack. Life gets divided into pre and post era then. And we adapt to the event rather than otherwise, all because it demands special care and attention. Of it all, heart-attack is becoming one of the leading problems in this busy and stressful world.
Though most people survive it, especially if it happens to be the first heart attack, they start focussing on reviving their health to avoid the second one as it can be fatal. So, to prevent succumbing to your heart’s weak functioning, it’s imperative to pump it up, quite literally.
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It becomes important to have the best fitness regime post the surgery, right from the moment you get discharged from the hospital. Your heart is weak and fragile. It not only needs to get back at normal but beyond it now.
So, how do we take care of ourselves after surviving a heart attack?
Do we need to take some special medicines or what? Are there any easy ways that can be added conveniently to our routine? Let’s get started with all of this.
What to Avoid After Having Heart Attack
Heart, to be at its best, commands care. But we all do things in our routine life that end up hurting our heart health. Having that cheese-loaded burger in the break-time, eating deep-fried desserts, a can of soda, and loads of chocolates just for the platter only, makes the heart feel ignored eventually. But the post-surgery period needs strict adherence to healthy habits only.
Nicotine increases your blood pressure and reduces oxygen in the red blood cells. This ends up in clotting the blood and stopping it from flowing freely through the heart. Hence, the heart gives up.
If you happened to be a smoker before the heart attack, it’s time to quit it altogether. If it feels tough to let it go in the beginning, use a good Nicotine Replacement Therapy in the beginning.
Good Sense Nicotine Gum
A strong and effective treatment for those trying to commit smoking, the pack contains Nicotine Replacement pills.
Avoid Saturated and Trans Fats
We all tend to eat saturated fats knowingly unknowingly. Be it drizzling over salads or for cooking meals, swap saturated fats for healthier ones like olive oil, etc. Unlike saturated fats, they don’t clog the arteries by forming plaque inside them. So, for an unobstructed flow of blood to the heart, add nut oils or olive oils to your meals and salads (Ref 1).
Excess sodium is infamous for increasing your blood pressure, thus, putting extra pressure on the walls of the arteries of the heart. Bring your sodium intake under 2,300 mg per day. This can be done by swapping normal salt with other healthy alternatives like Himalayan salt.
Sherpa Pink Himalayan Salt
This 5 lbs pack from Sherpa Pink Himalayan salt mineralizes your body with all the trace elements like potassium, iron, magnesium, copper, etc. It comes with anti-caking formula and is non-GMO, soy-free, gluten-free, and vegan.
Eat Fresh Produce
Packaged or frozen fruits and vegetables are loaded with preservatives and artificial sugars which are no longer even bearable for your heart condition. The best way to have them is whole and fresh.
Exercises for Healthy Heart
The foremost treason of a heart attack is the restricted activity of blood flow to the heart. And this could also partly have been prevented with a physically active lifestyle. And if you haven’t caught up with physical fitness yet, it’s high time to do so.
The following are a few easiest ways to get that blood flow through your heart smoothly.
A brisk walk is one of the easiest ways to stay healthy without straining your body excessively. A 20-minutes brisk walk daily can prove wonders for your heart as it increases the heart rate by pumping the blood effectively, thus clearing any blockages. Don’t forget to put your best walking shoes on as many people end up spraining their ankles owing to bad feet support.
KUBUA Running Shoes
These running/jogging shoes are meant for both men and women. The slip-resistant sole ensures no injury or sprain due to wrong pressure or slipping.
If you aren’t a fan of going outdoors for a walk, choose the god of all workouts: yoga. This low-impact workout has been proven to maintain the heart’s health at its best. It increases the blood flow to your heart by keeping the heart calm at the same time. All you have to do is get your yoga DVD and a nice mat to give your heart its due.
Yoga DVD for Beginners
This one has simple exercises for beginners that build your core and strengthens back.
RevTime Extra Large Exercise Mat
This RevTime Extra Large Exercise Mat provides you thicker cushion and extra comfort. Comparing this mat with other rubber mats, it has better durability and flexibility. The size of this mat is 7×5 feet and it is 6 mm thick. The high-quality sponge rubber has 50% more density than a general yoga mat. It prevents odor and protects your knees.
Contrary to the belief, swimming isn’t only for lazing around on a summer afternoon. It serves as a full-body workout and increases blood flow to your heart. So, join that water aerobics for a more fun swimming session while nursing your heart at the same time. Do not forget to get your swim-gear on for protection from sun and harsh water.
The gear protects your eyes from getting harmed while you are busy gaining health in the pool. The anti-fog gear is so soft that they don’t leave a mark on your nose and also add up as a fashion accessory with that stylish design.
Foods for Healthy Heart
Altering your food habits is the simplest way to nurse your weak heart. All you have to do is a little swapping of unhealthy food items with healthy ones. Following are a few healthy foods that are proven good for your heart health:
Plant proteins like beans, lentils, chickpeas, or peas reduce the bad cholesterol levels of the blood. They are also packed with antioxidants that not only maintain the heart health but the general well being too.
Berries are rich in antioxidant polyphenols that are famed for protecting from heart diseases. They are a good source of munching as they are low in fat and rich in Vitamin C, A, iron, calcium, folate, etc.
Flaxseeds and Chia Seeds
Both flaxseeds and chia seeds are a great source of plant-based omega 3s. Omega 3s are known to reduce the total cholesterol levels in the body, reducing the blood pressure to normal, and preventing plaque buildup in the arteries. Thus, they are great for maintaining a healthy heart.
Researches have shown that a bowl of steamed broccoli daily can help reduce the bad cholesterol levels in the body, thus, preventing the onset of heart diseases.
Many studies have proved that dark chocolate works wonders for preventing plaque buildup in the arteries, thus, preventing a heart stroke. Don’t forget to take it in moderation though.
A study has established that having green tea reduces the bad cholesterol levels in the body slowly (Ref 2). It has also been proven that it maintains optimum blood pressure levels in the body that eventually prevents the heart stroke.
This is the easiest breakfast swap you can do in your routine. A bowl of oatmeal daily can help decrease the risk of all types of heart diseases. A study has established a link of regular oatmeal intake with decreased levels of bad cholesterol in the blood, thus, preventing heart stroke (Ref 3).
Adding more vegetables to your diet is proven to be extremely healthy for your heart (Ref 4). Small servings every 2-3 hours throughout the day can keep you full along with supplying all the essential nutrients to the heart and the body.
Supplements For a Healthy Heart
After a heart stroke, the heart faces the burden of its job. To help it function like before, it is important to do your bit with food, exercise, or adding any other healthy habits to your routine. Adding supplements is one such thing. And chances are high that your doctor has already advised you somehow. In case, he hasn’t, you can have them all by yourself. But make sure to add safe and natural ones only.
This pack of 120-capsules from Naturelo multiVitamin are meant to keep your heart healthy. Each capsule is loaded with an array of vitamins like A, B, C, D, E, and K along with many minerals like iron, calcium, magnesium, potassium, zinc, selenium to name a few. The capsules are vegan and non-allergen. Different packs for men and women are also available keeping in mind their varied body complexities.
Naturelo MultiVitamin for Men
Naturelo MultiVitamin for Women
Qunol Ultra CoQ10
Present in all the cells of the body, CoQ10 helps the enzymes of the body to function well and thus, regulate the optimum functioning of the heart and the whole body. It is also full of antioxidants and is known to flush out all the waste blocking the arteries and regular blood flow.
Though it is present in many foods, the concentration is extremely low to make a huge difference instantly. Hence, many people prefer taking it in supplement form. This pack of 120 soft-gel capsules is patented for 3 times better absorption than other supplements and is a favorite among customers.
Nobi Nutrition Magnesium Complex
According to research, low magnesium levels are an indicator of bad heart health (Ref 5). Low magnesium levels in the body hint at plaque buildup in the arteries, high blood pressure, high levels of bad cholesterol, and calcification of tissues and arteries.
To speed up the precautionary measure, it is wise to take a good magnesium supplement. Nobi Nutrition is a pack of 60 vegan capsules that take care of your heart well.
Q. What vitamins are bad for your heart health?
A. Not all vitamins are good for your heart health. You must limit the consumption of certain vitamin supplements to prevent any damage to your heart.
Vitamin D and Calcium
Taking too much calcium and Vitamin D supplements leads to cardiovascular risks (Ref 6). It is, therefore, recommended to take these nutrients only in the quantities required by your body and not more than that limit.
Consuming excess choline leads to the formation of blood clots that limits the flow of blood to your heart. This might, eventually, lead to a stroke or heart attack. Choline is found in our daily food items like eggs, meat, and milk. So, it is essential to be careful about the consumption of choline-rich foods so that you do not exceed the daily required amount of this nutrient.
Q. How to strengthen the heart naturally?
Our heart is a muscle and like all other muscles of our body, the simplest way to strengthen it is sticking to ditch the sedentary lifestyle. You need to adopt some form of exercise for maintaining optimum heart health. Be it walking, running, yoga, swimming, or anything that suits your schedule; even a small effort made by you daily will help contribute positively to your heart’s strength. Apart from that, eating heart-healthy foods discussed above will strengthen it naturally.
- Maintaining optimal body weight according to your height will keep your heart healthy.
- Consider quitting smoking as it is detrimental to your heart’s strength, as discussed above.
- Try to limit stress as much as possible as it leads to a faster heart rate and can be damaging for your heart in the long run.
- Avoid eating more than required out of your temptations as overeating leads to irregular heart rate and is, therefore, harmful for your heart.
Q. How can I clear blockage in arteries?
Though prevention is better than cure in the case of blockage in arteries, some ways are believed to clear the blockage in arteries. Eating the foods that provide good cholesterol might help clear away the plaque from your arteries. Such foods include avocado, fatty fish, olive oil, nuts, and whole grains. Asparagus, watermelon, and turmeric are known to reduce inflammation developed in the arteries over time. However, the results might not be noticeable when trying to clear away the blockage in arteries with the help of food. For efficient clearing of blockage, surgical procedures are brought into operation.
Keeping your heart healthy is your duty and it becomes all the more important after an unfortunate encounter with a heart attack. Taking care of your diet and exercise routine will do most of the job. Adding supplements to support your heart health will further strengthen your heart. Ensure to stay away from stress and the food that produces bad cholesterol. Try to remain happy by spending time on your hobbies and with your family and friends, your heart will remain healthy forever.