Credit: Kekeli K. Blamey
Cardiac arrest is a leading cause of death worldwide, claiming thousands of lives every day. However, experts say that many of these deaths can be prevented by making simple lifestyle changes.
According to the American Heart Association, cardiac arrest occurs when the heart suddenly stops beating, often due to a heart attack or other underlying condition. By taking control of your heart health, you can significantly reduce your risk of cardiac arrest.
To reduce the risk of cardiac arrest, experts recommend the following 10 simple steps:
- Exercise Regularly: Regular physical activity can help strengthen the heart and lungs, improving circulation and reducing the risk of heart disease. Aim for at least 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous-intensity aerobic exercise, or a combination of both, per week.
- Maintain a Healthy Weight: Excess weight puts strain on the heart, increasing the risk of heart disease, high blood pressure, and cardiac arrest. Maintaining a healthy weight through a combination of diet and exercise can help reduce this risk.
- Eat a Heart-Healthy Diet: A diet rich in fruits, vegetables, whole grains, and lean protein can help lower cholesterol and blood pressure, reducing the risk of heart disease. Limit intake of processed and high-sodium foods.
- Manage Stress: Chronic stress can increase blood pressure and heart rate, putting strain on the heart. Engage in stress-reducing activities like meditation, yoga, or deep breathing exercises to help manage stress.
- Get Enough Sleep: Poor sleep quality and duration can increase the risk of heart disease, high blood pressure, and cardiac arrest. Aim for 7-8 hours of sleep per night to allow the heart to rest and recover.
- Monitor and Manage Blood Pressure: High blood pressure is a major risk factor for heart disease and cardiac arrest. Regularly monitor blood pressure and work with a healthcare provider to manage it if necessary.
- Control Cholesterol Levels: High cholesterol can increase the risk of heart disease and cardiac arrest. Regularly check cholesterol levels and work with a healthcare provider to manage them if necessary.
- Limit Sodium Intake: Excessive sodium consumption can increase blood pressure and heart disease risk. Limit sodium intake to less than 2,300 milligrams per day.
- Stay Hydrated: Dehydration can increase blood pressure and heart rate, putting strain on the heart. Drink plenty of water throughout the day to stay hydrated.
- Get Regular Check-Ups: Regular health check-ups can help identify potential heart health issues before they become serious. Work with a healthcare provider to schedule regular check-ups and screenings.
By incorporating these simple steps into your daily routine, you can significantly reduce your risk of cardiac arrest and take control of your heart health.
Cardiac arrest is a serious condition, but it’s not inevitable. By making lifestyle changes and being proactive about your heart health, you can reduce your risk and live a longer, healthier life.
