99% of heart Attacks and Strokes Are Linked to These 4 Main lifestyle Risks:
1. High blood pressure (Hypertension)
✅ Found in 96% of patients before heart events.
❗ Called a “silent killer” because it often has no symptoms.
How to prevent it:
Reduce salt and processed foods.
Walk or exercise for 30+ minutes daily.
Manage stress (meditation, breathing, yoga).
Monitor your bp regularly (at home or with your doctor).
2. Smoking
✅ Seen in 68% of patients in the study.
❗ Nicotine and other chemicals constrict arteries and reduce oxygen to the heart.
How to prevent it:
Quit smoking completely (cigarettes, bidis, vaping).
Use nicotine patches or seek medical help to quit.
Avoid exposure to secondhand smoke, especially at home.
3. High Cholesterol
❗ Bad cholesterol (LDL) leads to plaque buildup and the narrowing of arteries.
🛡️ Good cholesterol (HDL) helps remove plaque, but an imbalance increases risk.
How to prevent it:
Avoid fried, fast, and processed foods.
Eat omega-3-rich foods: walnuts, flaxseeds, fatty fish (like salmon).
Get regular cholesterol checks (especially after 40).
4. High Blood sugar (Diabetes or Pre-diabetes)
❗ Doubles your risk of heart disease or stroke.
High sugar damages blood vessels and promotes clot formation.
How to prevent it:
Cut down on sugar, sugary drinks, and refined carbs.
Eat high-fiber foods (whole grains, legumes, leafy greens).
Exercise regularly.
Monitor fasting blood sugar and HbA1c levels.
👩⚕️ Special Note on Women:
The risk in women under 60 is rising rapidly.
More than 95% had at least one risk factor before a stroke or heart attack.
Why?
Hormonal changes (menstruation, menopause).
Chronic stress, poor diet, and lack of checkups.
How women can reduce risk:
Monitor hormones and consider tests during major hormonal shifts.
Don’t ignore chest discomfort, fatigue, or breathlessness.
Prioritize stress management and regular health screenings.
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