Recognising heart attack risks and reducing them with simple means

Did you know that cardiovascular disease is one of the most common causes of death worldwide? Heart attacks, strokes and diseases of the coronary arteries in particular are responsible for more than a third of all deaths. That's genuinely alarming, especially when you consider that preventing cardiovascular disease isn't actually that hard!

Are you regularly exposed to stress and pressure at work, do you move too little and eat a rather unhealthy diet? Then it's time to change your habits. Stress, lack of exercise and an unhealthy diet are clear risk factors for cardiovascular disease.

In this blog post you'll learn about the other risks that can lead to a heart attack and how you can successfully minimise your personal risk of developing cardiovascular disease.

What exactly happens during a heart attack?

A heart attack occurs when a blood vessel supplying the heart muscle becomes blocked. The muscle is then no longer supplied with blood and oxygen and stops functioning. The cause is usually a blood clot that severely narrows or blocks an artery supplying the heart muscle.

Typical symptoms of a heart attack are:

• Severe chest pain
• Shortness of breath
• Feelings of anxiety and tightness
• Nausea and vomiting.

It's important that the seriousness of the situation is recognised quickly. In the event of a heart attack, fast medical help is absolutely essential. If treatment is delayed, the risk of long-term damage or death is very high.

Men still suffer heart attacks and die from their effects more often. But women are increasingly affected too.

Avoid these 5 heart attack risks at all costs

Several factors influence whether a heart attack occurs. Some factors can't be influenced, such as genetic predisposition. People with diabetes or kidney disease also have an increased risk of heart attack. Those affected should take medication for high blood pressure and blood sugar regularly.

Other risks that can promote a heart attack, however, you can actively counteract:

• Stress: Are you frequently under stress? Then you should definitely be careful. Stress is one of the biggest risk factors for cardiovascular disease. Nowadays most people are under enormous pressure, whether from work, family or other stressful situations. But psychological tension and anxiety cause your blood pressure to rise. Constant stress can, in the worst case, lead to a heart attack.

• Smoking: Do you smoke cigarettes? Then you're exposing yourself to an increased risk of heart attack. Tobacco smoke narrows your blood vessels and raises blood pressure. The substances contained in tobacco can damage the inner walls of your vessels and promote the development of arteriosclerosis. On top of that, your heart muscle is damaged and its oxygen supply gets worse.

• Lack of exercise: These days we move far too little. Regular exercise is especially important for your health, because lack of exercise damages your cardiovascular system immensely!

• High cholesterol: A high amount of "bad" LDL cholesterol in your blood can lead to calcification of your arteries, all the way to complete blockages, and bring on a heart attack or stroke. Arterial calcification develops gradually. Causes of elevated cholesterol are, in particular, an unhealthy, too fat-heavy diet or a fat metabolism disorder.

• Nutrition: You shouldn't underestimate an unfavourable, one-sided diet, because it puts a strain on your cardiovascular system. Sugary foods and excessive consumption of fats from animal products can raise your blood fat and blood sugar levels as well as your blood pressure, and weaken your heart. Frequent alcohol consumption and sugary drinks can lead to being overweight and increase the risk of cardiovascular disease.

Reduce your heart attack risk now

Are stress, lack of exercise and an unhealthy diet regular parts of your life? Then it's important that you now make the decision to actively do something about it, to minimise your personal risk of a heart attack. Because if you keep going as before, you're taking the huge risk of endangering your health.

• Reduce stress - Your body and mind need regular relaxation, otherwise chronic stress sets in. This narrows your blood vessels, which makes them clog more easily and puts you at risk of heart disease. It also leads to increased insulin release, which can cause diabetes. Your immune system is weakened too, and sleep problems can be another consequence.

You can actively reduce stress by getting enough exercise and using relaxation techniques like progressive muscle relaxation, or doing yoga. I'd be happy to show you some exercises in Personal Training Zurich that will help you handle your everyday life more calmly.

Also make sure you follow a healthy, balanced diet - with stress, we often neglect our eating habits. When lack of exercise and being overweight are added to stress, your feelings of stress can intensify.

• Quit smoking - It's well known that smoking and a healthy lifestyle don't go together. But with stress at work and in everyday life, smoking often comes along with it. If you manage to give up your habit, though, you can significantly reduce your heart attack risk. After just two years, your risk of developing cardiovascular disease is the same as that of a non-smoker. Now that's motivation!

• Exercise regularly - Through exercise you can reduce excess weight and demonstrably, considerably lower your risk of developing cardiovascular disease. Physical activity can also have a positive influence on your psychological wellbeing.

Consciously bring more movement into your everyday life by taking the stairs instead of the lift, cycling instead of driving, or walking more often. If you move for 30 minutes daily, that's already great. If you build in 1 to 2 hours of high-intensity sporting activity per week, that's even better.

Endurance sports in particular are beneficial for your heart and circulation, since they rhythmically tense and relax your muscles. You can also use your lunch break for a walk or a bit of exercise.

In Personal Training Zurich or in Online Personal Training I'll show you which sports and exercises actively strengthen your heart. I'm also happy to visit you during your lunch break at the office - that way we can use your free time for a fitness session and do something good for your health!

• Eat a balanced, healthy diet - There's no way around it: fruit and vegetables should be a regular part of your diet. Also prepare your meals as gently as possible (e.g. steaming instead of frying, more raw vegetables) to preserve important nutrients.

Favour unsaturated fatty acids, which are found in nuts and legumes, among other things. Consume animal fats, fried foods and salty snacks only in moderation, and don't eat too many sugary foods and drinks, to lower your LDL cholesterol and your heart attack risk.

The time for change is now!

Your health is your most precious asset. With a conscious diet and tailored training, you're investing in a vital life - well into old age.

But changing long-standing habits isn't always easy, especially not on your own. With me as your personal trainer, you have a reliable and competent partner at your side. I create a personal fitness and nutrition plan tailored to your needs and your everyday life, and support you with plenty of motivation on your way to reaching your fitness and health goals.

Let's get started right away. Book a free 15-minute consultation directly. I look forward to getting to know you!