Causes of Silent Heart Attacks: Heart health is vital to general wellbeing, but heart disease continues to rank among the world’s top causes of mortality. The World Health Organization (WHO) estimates that heart disease causes 17.9 million deaths worldwide each year, or 31% of all deaths.
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Although heredity plays a part, lifestyle decisions are often the cause of heart-related problems. Cardiologists emphasize that cutting out specific habits can significantly lower the chance of developing heart disease. Your heart will stay strong for many years to come if you lead a heart-healthy lifestyle. Let’s look at some crucial behaviors to give up for a heart that functions better.
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7 Nighttime Bad Habits to Avoid to Prevent Silent Heart Attacks
The following are the top 7 risky behaviors that you should avoid at night in order to avoid having a silent heart attack while you sleep:
Using Tobacco and Smoking
Smoking is one of the worst habits you can have for your heart, especially at night. The chemicals in tobacco smoke cause blood vessel damage and plaque accumulation, which raises the risk of heart attacks and strokes. Smokers have a two to four times higher risk of developing heart disease than non-smokers, according to research from the American Heart Association (AHA). The best way to lessen this risk is to give up smoking. As you age, your heart and blood arteries will heal, which will reduce your risk of cardiovascular illnesses.
Unhealthy Nutrition
Heart health is significantly influenced by diet. Eating a lot of sugar, salt, trans fats, and saturated fats can raise blood pressure, cause obesity, and raise cholesterol. Heart disease risk is increased by certain conditions. Particularly at night, cardiologists advise eating a diet high in fruits, vegetables, whole grains, lean proteins, and good fats like the omega-3 fatty acids found in fish. For example, a study published in the British Medical Journal found that a Mediterranean diet improved heart health and reduced the risk of cardiovascular diseases by 25%.
Absence of Exercise
One of the main risk factors for heart disease is sedentary behavior. Regular physical activity helps control weight, lower blood pressure, improve cholesterol levels, and minimize stress factors that contribute to heart health. According to the Centers for Disease Control and Prevention (CDC), individuals should engage in at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, or 75 minutes of strenuous activity like running, every week. Cardiologists believe that even small quantities of everyday exercise, such as walking or cycling, can make a substantial difference in heart health over time.
Alcohol Consumption Too Much
While there may be some cardiovascular benefits to moderate alcohol consumption (one drink for women and two for men per day), excessive drinking can result in high blood pressure, heart failure, and stroke. According to the American Heart Association, excessive alcohol consumption can also lead to cardiomyopathy, a disorder that weakens the heart muscle.
Extended Stress
When it comes to heart health, stress is the silent killer. Stress hormones like cortisol, which are released in response to prolonged stress, can elevate blood pressure, quicken heart rate, and exacerbate the accumulation of plaque in the arteries. Studies published in the Journal of the American College of Cardiology reveal that stress reduction measures can help cut the risk of heart disease by 30%.
Not Enough Sleep
Heart disease is frequently linked to poor sleep habits, but this is frequently ignored. Sleep deprivation can increase the risk of high blood pressure, diabetes, and obesity, all of which negatively impact heart health. For adults, the National Sleep Foundation suggests getting between seven and nine hours of sleep per night to promote general wellbeing. Cardiologists stress that in order to promote heart health, it’s critical to keep a regular sleep schedule and establish a calming nighttime habit.
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