Talk about cold-hearted!
Heart attacks spike in the winter because the heart works harder to keep the body warm — and activities like shoveling snow can further strain it. Cold weather can also thicken blood, increasing the risk of blood clots.
Heart attacks are most common in people 65 and older, but there’s been a worrying increase among adults younger than 45. Take heart that there are things you can do to lower your risk.
Dr. Evan S. Levine, a cardiologist for Mount Sinai Health in Scarsdale, has 10 tips for preventing a heart attack before 60. He shared his suggestions in a TikTok this month that’s drawn more than 2.6 million views.
Kick your smoking habit
Smokers are nearly twice as likely to have a heart attack as nonsmokers because smoking damages blood vessels, increasing blood pressure and reducing oxygen in the blood.
Levine also advises against using cocaine, which raises heart rate and blood pressure.
Avoid sugary drinks
A Harvard T.H. Chan School of Public Health study from earlier this year found that sugar-sweetened beverages increase your risk of heart disease no matter how much you exercise.
These drinks can contribute to high blood pressure, chronic inflammation and elevated cholesterol.
Steer clear of fast food
Fast food is typically high in fat, calories and salt, which can lead to weight gain, high blood pressure and high cholesterol.
Simply living near pubs, bars and fast-food restaurants can mean a higher risk of heart failure.
Exercise at least 30 minutes a day
Exercise strengthens the heart muscle, making it more efficient at pumping blood, lowers cholesterol and contributes to weight loss.
According to the Physical Activity Guidelines for Americans, adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening a week.
Get scanned
A coronary artery calcium scan looks for calcium buildup in the heart’s arteries.
Levine says people younger than 40 with high cholesterol, a family history of heart disease and other risk factors may be candidates for this assessment. It can benefit “just about everyone else over the age of 40,” he added.
Resolve stress
Stress hormones like cortisol can raise blood pressure, blood sugar and cholesterol, putting pressure on the heart.
Stress can also lead to unhealthy activities like smoking and binging fast food — Levine suggests soft music instead.
Address hypertension and diabetes
High blood pressure, also known as hypertension, and high blood sugar from diabetes can significantly damage blood vessels and nerves in the heart.
Adults with diabetes are roughly twice as likely to have a heart attack than non-diabetics.
Shed that belly fat
“Lose weight, especially if you have it in that central area,” Levine said. “Central obesity [is] associated with hypertension, elevated triglycerides, fatty liver, elevated lipids. That’s that metabolic syndrome, and it’s a killer.”
Get medical advice from professionals
Avoid non-physicians “like the plague,” Levine said. His advice follows a May survey that found that 1 in 3 Gen Zers don’t verify the wellness advice they get from TikTok.
Watch alcohol intake
And finally, too much alcohol can raise blood pressure, damage the heart muscle and contribute to irregular heart rhythms.
“One glass of wine a day, maybe, but nothing more than that,” Levine advised.
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