Healthy Eating Pattern to Prevent Heart Attack

Heart attack can be said to be one of the most “killers” in this country. This attack, which is generally characterized by left chest pain, ranks second as the leading cause of death, in all age groups, in Indonesia. So that this deadly disease does not come to you, implementing a healthy diet is one of the keys.

Deadly heart attack
Heart attack is an acute symptom that occurs in people with coronary heart disease (CHD). People with CHD experience a condition of narrowing of the heart arteries due to fat accumulation and blood clots in the walls (called atherosclerotic plaque). When there is a significant reduction in the amount of blood that can flow, symptoms of a heart attack can appear.

The Sample Registration System (SRS) survey in 2014 in Indonesia showed that CHD was the highest cause of death in all ages after stroke, which was 12.9 percent. According to data in the United States, around 610,000 deaths occur annually due to heart disease, or can be converted to 1 in 4 deaths due to heart disease.

Therefore, this disease cannot be underestimated. Anyone, whether old or young, it is appropriate to make efforts to prevent a heart attack. By making a healthy diet, you can prevent a heart attack.

Recognize the symptoms of a heart attack
Not all symptoms of left chest pain indicate a heart attack. The following are typical symptoms of a heart attack:

  • Pain / heavy pressure / squeezed in the chest, especially the left side
  • The pain can spread to the jaw, neck, back, to the left arm
  • Shortness of breath and heavy
  • Feeling weak
  • A cold sweat
  • Nausea, vomiting, abdominal pain
  • Can be accompanied by dizziness or spinning taste

Symptoms of a heart attack can actually vary. There are those who feel it as mild pain, but there are also those who complain of very severe pain. The more severe the pain, the more likely the severity of the heart attack to occur. In fact, there are also those who do not experience pain at all, but immediately experience sudden cardiac arrest.

Generally, the symptoms of a heart attack do occur suddenly. However, most sufferers have experienced early symptoms some time before. For example, mild chest pain arises triggered by physical activity, but subsides with rest (called angina pectoris).

Every second that passes after a heart attack indicates more damage to the heart muscle. This damage occurs due to reduced / loss of oxygen supply due to blockage of blood vessels. If heart muscle damage occurs so broadly, of course the heart will have difficulty pumping blood. In the end, death can occur.

A healthy diet to prevent heart attacks
As mentioned earlier, a healthy diet can be one of your efforts to prevent a heart attack. Although it looks simple, unhealthy eating patterns have a big contribution to the occurrence of this disease.

Here are some healthy eating patterns that prevent heart attacks:

  • Expand the portion of vegetables and fruit in your diet. Vegetables and fruits contain lots of fiber, vitamins, minerals, antioxidants, and do not significantly increase your blood sugar levels (low glycemic index).
  • Avoid foods that contain high cholesterol, saturated fat, and trans fat. Both are mainly in meat-based foods, which are cooked with high temperatures and use a lot of oil.
  • Reduce salt consumption. Excess consumption of salt can increase blood pressure, a risk factor for heart disease.
  • Limit consumption of chicken / beef meat because of its high fat content. When eating meat occasionally, consume processed chicken without skin, lean meat without lean pieces (leanest cut), and cooked without excessive use of oil.
  • Reduce sweet drinks, and choose dairy products that are lower in fat.
  • Avoid consumption of fast food.
  • Choose foods that are good for consumption such as brown rice, wheat preparations, a variety of vegetables and fruits, processed fish as a source of protein, nuts.

Those are some healthy eating patterns that are effective for preventing heart attacks. By practicing the above diet, the risk of having a heart attack will be reduced. Don’t forget, join a healthy diet with regular exercise, avoid smoking, and check your heart health regularly.