Introduction
Short, intensive bursts of movement, like ascending stairs or carrying heavy goods, may reduce women's risk of heart attacks, strokes, and heart failure by up to 45%, according to new research.
The British Journal of Sports Medicine study utilized data from 81,052 middle-aged participants in the UK Biobank project who wore an activity tracker for seven days between 2013 and 2015.
- Compared to women who did not manage any activity, those who reported no formal exercise but recorded an average of 3.4 minutes of intensive movement per day had a 45% lower risk of heart attack, stroke, or heart failure.
- The risk of heart attacks, strokes, and heart failure was reduced by 16% for men who were able to complete 5.6 minutes of these activity bursts every day without engaging in any formal exercise.
- According to researchers, "vigorous intermittent lifestyle physical activity may be a promising physical activity target for cardiovascular disease prevention, particularly in women unable or not willing to engage in formal exercise" .
- It is commonly recognized that longer periods of high-intensity exercise are linked to noticeably lower chances of cardiovascular disease. However, it has not been known if much shorter bursts of this kind of exercise may help improve heart health.
Fortunately, increasing our daily physical activity isn't the only thing we can do to lower our chance of having a heart attack.
Take action now to lower your chance of having a heart attack.
Tackle stress
It's possible to lower your risk of heart disease by controlling common causes like stress rather than making drastic lifestyle changes. "Chronic stress is a major contributor to heart attacks, as it can elevate blood pressure and increase inflammation in the body," says Dr. Oliver Segal, an electrophysiologist and consultant cardiologist at The Harley Street Clinic.
"Taking time each day to relax, whether through meditation, deep breathing, or simply taking a walk in nature, can have a significant impact on heart health," he says.
Start a heart-healthy diet
Dr. Farhan Shahid, a consultant interventional cardiologist at The Harborne Hospital, advises people to "focus on foods that are rich in antioxidants, healthy fats, and fiber."
Among the foods he suggests including in your diet are fruits like apples, berries, oranges, and bananas; vegetables like broccoli, sweet potatoes, and leafy greens; whole grains like quinoa, brown rice, and oats; lean proteins like skinless chicken, fatty fish like salmon and mackerel, and tofu; and legumes like beans and lentils.
Keep a regular bedtime
People who have inconsistent sleep patterns may be more susceptible to heart attacks and strokes, according to recent studies. The study, which was published in the Journal of Epidemiology & Community Health, examined data from over 72,000 participants in the UK Biobank and discovered that persons who fall asleep and get up at wildly different times are 26% more likely to experience a potentially fatal heart-related medical emergency.
Researchers hypothesized that irregular sleep patterns could impair heart health by interfering with the body's regulation of blood sugar, cholesterol, inflammation, and immunological response.
Sleep the right amount
Both too much and too little sleep are linked to health problems that can increase the risk of heart attacks and cardiovascular disease. Dr. Jeff Foster, director of health at Manual, suggests that most adults should get 6 to 8 hours of sleep each night.
Reduce saturated fats
One easy method to achieve this is to switch to reduced-fat milk, cheese, and butter. "You can even go a step further by skipping them altogether," advises Dr. Daniel Atkinson, clinical lead of Treated.com. Try soy or almond milk as a milk substitute. If you do, try drinking your coffee black.
Drink less alcohol
Reducing the amount of alcohol you frequently consume can also significantly affect the health of your heart. "Drinking too much alcohol can contribute to high blood pressure, which can lead to a heart attack if not managed properly," says Dr. Atkinson.
Eat less
It may seem straightforward, but obesity raises the risk of heart disease, high blood pressure, high cholesterol, and type 2 diabetes, all of which increase the likelihood of having a heart attack. "A simple way to start is just by reducing a small amount of the total you eat from each meal," says Foster. "So, before you begin, take out two or three spoons from your meal. Or consider whether you actually need breakfast. It is not the best meal of the day, according to any evidence.
Cut down on Ultra Processed Foods (UPFs)
Reducing your consumption of processed foods and sugar-filled beverages will help control blood sugar, lower inflammation, and cut cholesterol. "A balanced diet not only supports cardiovascular health but also aids in maintaining a healthy weight, which is crucial for lowering the risk of heart disease," says Dr. Shahid.
Quit smoking
Dr. Atkinson claims that the chemicals in cigarettes and tobacco can clog your arteries, making it harder for your heart to pump blood throughout your body.
"Ultimately, these choices will improve your all-round health, which is how you should think about looking after your heart health," he states. "The fitter you are and the healthier your weight is, the less likely you are to experience a heart attack down the line."
