Professor, Dr. Eric Rimm, director of the cardiovascular epidemiology program at Harvard TH Chan School of Public Health (USA), shared advice to help reduce the risk of heart attack, according to Express .
Specifically, Professor Rimm listed four factors: Healthy weight, exercise, no smoking, and healthy diet.
Experts give advice to reduce the risk of heart attack by 60%
Professor Rimm emphasized that following the above 4 tips can help us prevent 70 - 80% of heart attacks in women and 60 - 70% of heart attacks in men.
Even people aged 40 - 50, who are taking medication for high blood pressure or cholesterol, if they do the above 4 things, can escape 60% of the risk of heart attack.
Professor Rimm and his team conducted the following assessment:
Exercise : Exercise 30 minutes a day or 2.5 - 3.5 hours a week for 1 point. Exercise less for 0 points.
Healthy eating: Strict adherence to a nutritious diet gets 1 point, otherwise gets 0 points.
Smoking: Non-smoker gets 1 point and smoker gets 0 points.
Weight: BMI under 25 gets 1 point, 25 or more gets 0 points.
Professor Rimm explained: If you get the maximum score, the risk of heart attack will be 3-4 times lower than if you only get 0 points and 2-3 times lower than if you get 1 point, according to Express.
Thus, the higher the score, the more healthy things you do, the lower your risk of heart attack.
What is a heart healthy diet?
A heart-healthy diet involves eating a variety of fresh, unprocessed foods. Ideally, it should be low in bad fats, salt, and sugar; and rich in whole grains, fiber, vitamins, minerals, and healthy fats.
Specifically includes:
- Eat plenty of vegetables, fruits and whole grains.
- Eat healthy protein foods, preferably plant-based proteins such as beans, nuts, fish, seafood, eggs and poultry. Limit red meat.
- Choose low-fat, unsweetened milk, yogurt, and cheese.
- Use healthy oils and fats like avocado, olive oil, nuts and cook with olive oil, canola oil, sunflower oil, peanut oil and soybean oil.
- Use herbs and spices to flavor foods instead of salt.
Source: https://thanhnien.vn/bac-si-nguoi-50-tuoi-lam-tot-4-dieu-sau-giup-giam-nguy-co-dau-tim-185240710173618804.htm
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