Essential steps to reduce your risk of Coronary Artery Disease
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Heart-Healthy Diet
Eat a balanced diet that is low in fat and salt, while being rich in fruits, vegetables, and whole grains. This helps maintain healthy cholesterol and blood pressure levels.
Tip: Replace saturated fats with olive oil and include fish rich in omega-3 fatty acids 2-3 times per week.
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Regular Exercise
Aim for at least 30 minutes of moderate physical activity, 5 days per week. Regular exercise strengthens your heart and improves circulation.
Tip: Walking, jogging, swimming, or cycling are all excellent cardio exercises. Mix with strength training 2 days per week.
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Avoid Smoking & Alcohol
Quit smoking completely and limit alcohol consumption. Smoking damages blood vessels and increases clot formation, while excess alcohol raises blood pressure.
Tip: Seek professional help for smoking cessation. If you drink, limit to 1 drink/day for women, 2 drinks/day for men.
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Maintain Healthy Weight
Keep your body mass index (BMI) in the healthy range (18.5-24.9). Excess weight, especially around the abdomen, increases heart disease risk.
Tip: Combine regular exercise with healthy eating. Aim to lose 5-10% of body weight if overweight.
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Monitor Health Metrics
Control blood pressure, diabetes, and cholesterol through proper treatment and regular monitoring. Keep these levels within recommended ranges.
Tip: Check blood pressure regularly, monitor blood sugar if diabetic, and have cholesterol levels checked annually.
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Manage Stress
Practice stress management techniques like meditation, yoga, deep breathing, or other relaxation methods. Chronic stress increases heart disease risk.
Tip: Dedicate 10-15 minutes daily for meditation. Engage in hobbies and spend time with loved ones.
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Regular Health Check-ups
Get regular heart check-ups, especially if you have family history or risk factors. Early detection can prevent serious complications.
Tip: Schedule annual check-ups, and more frequent visits if you have existing conditions or family history of heart disease.
✅ Benefits of Following These Precautions
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Reduced risk of heart attack and stroke
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Improved heart function and circulation
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Better overall physical and mental health
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Improved blood pressure and cholesterol
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Increased energy and stamina
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Better cognitive function and memory
⚠️ When to Seek Immediate Medical Help
Severe chest pain or pressure lasting more than 15 minutes
Shortness of breath accompanied by chest discomfort
Pain radiating to arms, neck, jaw, or back
Sudden dizziness, nausea, or cold sweats
Fainting or loss of consciousness
Rapid or irregular heartbeat with symptoms
In case of emergency, call emergency services (911 in USA, 108 in India) or go to the nearest hospital immediately.
Ready to Take Action?
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