A heart attack is characterized by chest pain, often described as a crushing sensation in the center or left side of the chest, which can radiate to the jaw, shoulders, or back. It is often accompanied by shortness of breath, nausea, or dizziness. This is a dangerous condition requiring immediate emergency medical attention, differing from angina, which typically subsides with rest. Delayed treatment can lead to the death of heart muscle cells due to oxygen deprivation, causing rapid and widespread damage.

To mitigate this risk, adopting certain lifestyle habits can significantly bolster cardiovascular health:

**Short walks after each meal**

Walking for 10 to 15 minutes after meals helps manage blood sugar spikes, thereby reducing strain on the heart. This practice also improves blood circulation and helps alleviate chronic inflammation. Additionally, it offers a sense of mental relaxation.

**Incorporate omega-three rich foods**

It is advisable to include naturally omega-three rich foods in your diet, such as: flaxseed, chia seeds, walnuts, and fish like salmon and mackerel. Omega-three fatty acids help lower triglycerides (neutral fats), which can prevent arterial plaque buildup. Consuming these foods about three times per week is recommended for cardiovascular protection.

**Get sufficient sleep**

Insufficient sleep causes fatigue and silently harms the heart. Individuals who regularly sleep less than 6 hours per night face a higher risk of heart attack and stroke. Deep sleep naturally lowers blood pressure during the night, allowing arteries to rest. Establishing a consistent bedtime, keeping the room dark, and limiting electronic device use before bed can improve sleep quality. Adults should aim for 7 to 8 hours of sleep daily, while teenagers require 8 to 10 hours to ensure physical and mental well-being.

**Undergo annual health check-ups**

Many cardiovascular diseases develop silently over years before symptoms appear. Simple tests, such as measuring blood fat, blood sugar, and blood pressure, can detect risks early. Depending on age and family history, individuals should undergo these tests one to two times annually.

**Manage weight effectively**

Maintaining a healthy waistline and weight can reduce the burden on the heart and support cardiovascular function, improving overall heart health.

Le Nguyen (According to Times of India)