Heart Attack, CAD Causes, Prevention with Eating Habit &Exercise

    Like stroke (the major cause of disability in adults), the conditions that lead to heart attack develop over time. However, unlike hypertension which lead to stroke, conditions that precede heart attack are usually well pronounced; yet, heart disease is one of the leading cause of death of both male and female in Europe, Asia and even Africa.

    Unfortunately, the tell-tale conditions of impeding heart attack in those who are at risk are often neglected, usually as a result of lack of knowledge or because most people tend to think that it cannot happen physically.

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   Statistics showed that, in United States of America, one out of every four deaths is caused by heart disorder with Coronary heart diseases being the commonest that kill every one minute. According to Centers for disease control and prevention,  Alabama, Georgia, Mississippi, Oklahoma, Louisiana, Michigan, Kentucky and California are the regions with high rate of reported cases in US.

    Prevention of heart attack primarily involves avoiding the condition in which the arteries, become narrowed by deposition of fatty material inside the vessels. when the coronary arteries are narrowed, they suffer some damage in the process and adequate flow of blood can no longer reach heart muscles, especially ensuring physical or psychological exaction. This condition is known as Coronary Artery Disease (CAD).

    There are steps that can be taken to avoid heart attack. The steps for preventing the development of CAD are virtually the same as those for preventing heart attack. A common saying is that "an ounce of prevention is worthier than a pound of cure".

    There is hardly any other situation in which the above saying applies more than the issue of heart attack. This is particularly so because once coronary arteries have been damaged by deposition of bad cholesterol in their walls, the condition cannot be completely reversed.

    To get updated on research, new report on the prevention of heart related diseases, American Heart Association, the Centers for Disease Control and Prevention, National Institutes of Health and other human health  agencies usually join forces to publish Journals to help preventing heart attack and Coronary Artery diseases every week and can be downloaded free.

    There is really no alternative to prevention of Coronary Heart diseases ( CAD ) if anyone does not want to be a candidate for heart attack. As noted earlier, the conditions that lead to CAD are conditions that anyone can choose to avoid. Some of them are:

    Studies have shown that those who smoke cigarettes or use tobacco in some other form suffer more rapid damage to coronary or heart arteries than those who do not, given the same level of blood cholesterol. In fact, those who smoke have about three time's higher incident of heart attack than those who do not smoke. As already pointed out, the negative impact of tobacco use is directly related to the amount that the person uses.

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    It is therefore, important that if you have any of the conditions that have been discussed as related to heart attack, you should not use tobacco in any form. Otherwise your chances of suffering a heart attack may increase about three folds.

    If you have been smoking, the good news is that the risk of a heart attack induced by smoking is significantly reduced once you stop smoking. The risk will still be substantially reduced if you cut down on the amount used in the event that you are unable to stop entirely. More conditions are provided in American Heart Association 

    Another direct road to heart attack to be avoided by all means is high-level blood cholesterol. As already explained, cholesterol as a kind of fat is got mainly from animal source. Bad cholesterol is easily deposited on the inner walls of arteries, which leads to narrowing and blockage of arteries and clotting of blood within vessels.

     This condition is particularly common and injurious to the coronary arteries that supply blood to heart muscles. High level blood cholesterol is therefore, the major road to heart attack.

    Someone may not necessarily be fat in order to have high blood cholesterol. That means that your figure may be average and you have high level of blood cholesterol if you indulge in eating plenty of animal food, such as meat, eggs, cheese, sea foods like shrimps and lobsters.

    You may be naturally disposed to high blood cholesterol. Meat with plenty of fat, such as pork, lamb and goat are particularly high in bad cholesterol. Fish oil is generally considered as low in bad cholesterol.


  •  Go to a medical doctor for you to be tested for blood cholesterol level. Luckily, the test for cholesterol level is a simple one which an average medical laboratory can easily perform. Test for cholesterol level should be done at least once a year.
  • A blood cholesterol level of 200mg/dl and above is generally considered an alarm signal for action. If the indication is that you have a high blood cholesterol level, dietary changes involving drastic reduction in the amount of animal fat sources except fish; increased vegetables portion of meals and involvement in frequent vigorous routine exercises are usually enough to reduce high blood cholesterol level within a reasonable length of time. Such actions should be planned with your doctor.
  •  For those whose cholesterol level is found to be dangerously high, the doctor may prescribe some of the new medications that lower blood cholesterol only as a quick and temporary measure. Only dietary practices that discourage a build up of bad cholesterol level is the permanent solution.
  •  For those whose cholesterol level is found to be low or moderate, the slogan in dietary habit should be, "more vegetables and less animal fat are good for you!" You do not have to eliminate all animal protein sources from your diet. If you have to eat generally fatty meat frequently, such as pork or goat meat, you can greatly minimize your cholesterol load by removing the obvious fatty portions you want to eat. If the broth from the boiled meat is put in the freezer or to cool off for a while, the congealed fat can be discarded while the broth provides a nice taste and flavour for various dishes.
  •  Routine frequent exercise has been shown to prevent accumulation of bad cholesterol in the blood. It is therefore particularly important for individuals, especially those who may be disposed to high level blood cholesterol to exercise frequently. Significantly reducing animal protein and increasing vegetable portion of diet, high blood cholesterol and even CAD can be reversed.
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  SEDENTARY LIFESTYLE- it increases the risks of Heart Attack
    Sedentary lifestyle is another habit that greatly contributes to heart attack among those who are disposed. We have already noted that those who "made it" (achieved) tends to eat more and may become overweight and have less need and ability to engage in physical exaction.

    Deposition of fat, especially bad cholesterol on the inner lining of arteries is particularly rapid in those who live sedentary life as opposed to those who are physically active. This may explain one of the reasons why retired people who suddenly move from erstwhile active to increased risk of severe hypertension, Stroke complications   heart attack.

    Exercise helps the heart to work more vigorously, pump blood more forcefully, enhance elasticity of the blood vessels and therefore, reduce deposition of fat in the arteries. By exercising, people also enhance their muscle tone and the flexibility of their joints. They are able to sleep more and their mental and physical health tend to improve considerably. In other words, exercising routinely make people healthier and happier.

    One simple rule in nature is that, what you don't use, you lose. If anyone or part of the person remains idle, that person or the part soon loses form and function. Hence, when anyone suffers a Stroke, the half of his body that is paralyzed, especially the affected arm and leg soon become thin and literally shriveled.

    Recent studies have shown that the brain mass of elderly people who routinely exercise is significantly large than those of the same age who remain sedentary.

    Those who exercise are not only physically fitter but also mentally and psychologically more effective; they enjoy higher quality of life longer. Those who start and maintain exercising from early years, understandably derive better results from exercising.

    However, lots of healthful advantages are gained by those who exercise routinely, irrespective of age and time of commencement. A word of caution is however necessary here. If you have given up exercising for a long period of time, it is not advisable for you to suddenly engage in an exercise regimen.

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    It is very important to get the medical doctor to give you a check up so as to ensure that it is safe for you to engage in the type of exercise regimen you plan to start. People usually overrate their physical prowess.

    In fact, it is difficult for anyone to realize how much he or she has physically depreciated over the years, especially without routine exercises. This point reminds me of a personal experience that shows how easily we can underrate the depreciating impact of time and lack of exercise on our physical ability.

    There was a time I could not engage in exercises due to my change of environment and business activities; one day, I decided to jog on a field and viola! I could not cover 1500 metre before I was breathless and forced to stop, panting like someone who was half hanged. Because I did not engage in routine exercises, my heart, lungs and muscles were not routinely and vigorously engaged.

    Consequently, my organs gradually lost the resource to meet the challenge of more vigorous exertion that jogging a 1500m race demanded. This speaks to the well known fact in the functioning of the human body as stated earlier.

    "Use it or Lose it". My systems had become used to functioning at a level that was just enough to enable me carry out routine activities of daily living. They had lost the physiological reserves that normally enable them to function beyond the routine.

    Hence, I lost my ability to engage in the level of physical exercise that was required to effectively run the distance. That was beyond what my system had become accustomed. There was no way for me to know that my physical ability had depreciated that much since I always felt as fit as usual. I was shocked to find that my physical ability had wanned beyond the demands of that exercise.

    There have been many cases where individuals suffered a severe injury or even a heart attack in an attempt to perform an erstwhile simple activity or embark on an exercise program after a long period of physical inactivity. It is therefore, particularly important to have a medical check-up before engaging in any exercise program. You cannot be too careful in this regard.

    Even when you have been cleared by your doctor to begin an exercise regimen, be careful not to rush too fast into it. You must start slowly and gradually raise the tempo and length of your exercise over a period of weeks no matter the nature of the exercise.

    For example, you might begin a jogging or treadmill exercise by as low as 2 or 3 kilometres per hour for about 10 to 15 minutes at a time. As your body gradually increase your speed and length of time of each exercise section.

    As for my shocking experience in realizing the level of my physical depreciation when I relaunch my exercise schedule after a long time. I made it a point of duty to jog and cover at least 1200 metres either on a treadmill or on pitch. The experience gave rise to my gradual involvement in more vigorous routine exercises later.

     There is always the temptation to go vigorous and lengthen when you are motivated to start an exercise regimen, especially as you may feel as energetic as you have always been. Perhaps, that is also an attempt to convince oneself that one has not deteriorated physically.

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 There is the tendency for people to strain themselves the first few occasions accompanied by body pains that can be so severe that most enthusiastic exercise beginners give it up after a couple of weeks or even days. I know of many people who left their Treadmill Exercise machine to gather dust in an obscure corner of the house after a couple of over-ambitious efforts.

    The pains that almost invariably accompany the beginning of an exercise regimen are as a result of microscopic tears in muscles and joints that have not been so vigorously used for a long period of time.  The advice is that apart from taking it easy at the onset, some simple pain reliever like paracetamol should be taken after each episode of exercise pains usually recede.

    Anytime you feel concerned about the pains or anything else about your body during the first weeks of an exercise regimen, it may not necessarily be something serious but consulting with the doctor will at least allay unnecessary anxiety and prevent unanticipated severe side effect.