A heart attack is a condition in which blood flow to the heart is blocked or severely reduced. The Mayo Clinic says this blockage is usually caused by a buildup of fat, cholesterol and other substances in the heart (coronary) arteries. "The fatty, cholesterol-rich deposits are called plaques. The process of plaque buildup is called atherosclerosis.
There are many factors that can cause a heart attack such as diet, lifestyle, genetics and more. It is important to take the necessary steps to help prevent a heart attack. Mike Hansen, while talking to his subscribers on YouTube, shared "10 rules" to avoid a heart attack. He says that following these steps can help greatly reduce the risks. Read on to know the rules.
Don't do cocaine
"Cocaine: Don't do it, because cocaine is a hell of a drug," said Dr. Hansen. The American Heart Association says cocaine is the "perfect heart attack drug." It can cause angina and reduced blood flow to the heart, high blood pressure, hardened arteries and thick heart muscle walls. It can also cause heart infections and damage heart tissue.
Don't smoke cigarettes
Dr. "The risk of heart attack can be reduced by up to 65 per cent after quitting smoking. Quitting smoking is extremely important," said Hansen.
Reduce stress
Stress can lead to many health issues including heart attack and therefore, it is important that you manage your stress. Dr Hansen says that outdoor activities like going for a walk or hike, meditation, getting good sleep, keeping a journal and spending time with friends and family are some of the things one can do to reduce stress.
Exercise regularly
Dr Hansen said that ideally one should exercise at least 150 minutes a week. "Even getting up and going for a walk is much better than doing nothing.
Intermittent fasting
Dr Hansen said this way you get "the same benefits as exercise." "The most practical way to do intermittent fasting and what I do is time restricted eating or time-restricted eating, for example, I'll eat in an eight-hour window and then I'll fast for 16 hours," he said.
Eat foods with plenty of omega-3s
Dr Hansen says it's important to cut down on processed foods and foods that cause insulin resistance, inflammation and oxidative stress. Dr Hansen added: "But to get a little more specific number five on this list emphasises eating foods with lots of omega-3s, things like salmon, chia seeds, hemp seeds, flax seeds and walnuts are all great sources.
"Now you want at least a gram or two of omega-3s every day.
Eat plenty of vitamins and minerals
"Eat lots of foods with vitamins and minerals and antioxidants. That's why vegetables and whole intact grains can't be underestimated, seeds and nuts too," Dr Hansen said.
Eat foods with saturated fat as little as possible
It's important that you cut down on foods that contain high amounts of saturated fat. "Especially when it's coming from beef and pork, especially if they're processed meats like pepperoni, bacon and the like," Dr Hansen added. Eat plenty of fibre
"Most of us consume 10 to 15 grams of fibre per day whereas we should get at least 25 to 30 per day," said Dr Hansen. Fibre helps keep your heart healthy and people should consume plenty of soluble and insoluble fibre.
Avoid foods with added sugar or refined carbohydrates
Processed foods are high in added sugar and therefore, you should avoid them. "Eating less than 25 grams of added sugar per day is probably the most important thing you can do to improve your overall health and that includes reducing your risk of heart attack," said Hansen.
Faq..
. What is a heart attack and what causes it?
A heart attack occurs when blood flow to the heart is blocked or severely reduced. This is usually caused by a buildup of fat, cholesterol, and other substances in the coronary arteries, forming plaques—a process called atherosclerosis.
List any four lifestyle-related factors that can help prevent a heart attack according to Dr. Mike Hansen.
Avoiding cocaine Quitting smoking Reducing stress Exercising regularly
What is the role of omega-3 fatty acids in heart attack prevention?
Omega-3 fatty acids help reduce insulin resistance, inflammation, and oxidative stress. Foods like salmon, chia seeds, flax seeds, hemp seeds, and walnuts are rich in omega-3s and should be consumed daily (1–2 grams).
How can intermittent fasting contribute to heart health?
Intermittent fasting, particularly time-restricted eating (e.g., eating in an 8-hour window and fasting for 16 hours), offers similar health benefits as regular exercise and helps support heart health.
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