How to avoid and cope with a heart attack

Healthy habits and cardioprotection against sudden death

Prevention of heart attacks, heart care

8 out of 10 heart attacks could be prevented


Cardiovascular diseases are the leading cause of death in developed countries. According to the latest data published by the World Health Organization (WHO), 18 million people die each year from cardiovascular disease.

The Spanish Heart Foundation (FEC) recalls that in Spain cardiovascular diseases are the leading cause of death, ahead of cancer and respiratory diseases, and account for 31,2% of all deaths.

In Spain, there are around 125,000 heart attacks per year, which is equivalent to more than 300 heart attacks per day. These cardiac events not only represent a threat to life, but also a significant economic burden on the healthcare system.


How to avoid heart attacks and strokes


Myocardial infarctions and strokes are the main causes of mortality from cardiovascular pathologies, and 90% of cases are related to risk factors that can be prevented, such as hypertension, cholesterol, diabetes, obesity or smoking.

How to avoid a heart attack

Normally, cardiovascular risk is associated with several factors and bad habits acquired. Here are some tips that will help you take care of your heart and prevent cardiovascular disease.

Adopting a healthy lifestyle and controlling risk factors is essential to reduce the incidence of cardiac arrest. Aware that 80% of heart attacks could be avoided, it is essential to take the appropriate preventive measures and raise awareness about the importance of taking care of our hearts.

The main risk factors for having a heart attack include high blood pressure, smoking, high cholesterol, obesity, diabetes, drug use, alcoholism, lack of physical activity and stress.

According to studies, more than 75% of Spaniards have at least one risk factor for cardiovascular diseases, which increases the probability of suffering a heart attack.

Avoid a sedentary lifestyle and maintain a healthy weight

The practice of physical exercise of moderate intensity is key to prevent overweight, obesity and abdominal obesity, cardiovascular risk factors. Abdominal obesity is considered the most dangerous, since excess fat accumulates around different organs, such as the liver.

The best thing to avoid its appearance is to stay below 102 cm waist in the case of men, and below 88 cm in the case of women.

Exercising reduces the chances of having a heart attack

In case you do not practice physical exercise on a regular basis, the ideal is to walk between 30 and 60 minutes a day, at least 5 days a week. And remember that the Body Mass Index (BMI) will let you know if you are at your normal weight, or if you are overweight or obese.

Healthy and balanced diet

The key to avoiding obesity is to eat a balanced diet that includes fresh foods, vegetables, fruits, cereals and fish. But it is also important to reduce the consumption of salt, saturated fats and sugars.

A balanced diet will also help us control cholesterol levels and keep them within the recommended limits, less than 200 mg/dl for LDL cholesterol. In this way we will be able to prevent plaques from forming on the walls of the arteries and reduce the risk of heart attack.

Control glucose level and blood pressure

Diabetes and hypertension also pose a cardiovascular risk, so it is important to control blood sugar and blood pressure.

Early detection together with good treatment and control of both pathologies will help us reduce the risk of heart and cerebrovascular diseases.

Quit smoking and environmental pollution

Smoking is another of the most important causes that affect the cardiovascular system and contribute to the risk of heart attack.

Quitting smoking not only helps reduce the mortality rate, but also reduces the risk of myocardial infarction and sudden death.

In addition to these factors, our current lifestyle, stress, sleep apnea, environmental pollution or alcohol and drug use are also factors that are related to cardiovascular risk and that can be prevented.

Quitting smoking reduces the chances of having a heart attack or stroke

Control blood pressure, cholesterol and stress


To have controlled blood pressure we have to carry out regular controls and follow medical indications to keep blood pressure and cholesterol under control.

Regular physical activity strengthens the heart and improves blood circulation. At least 150 minutes of moderate exercise a week is recommended to prevent heart attacks.

Another factor to keep in mind is chronic stress, which can increase the risk of having a heart attack. It's important to find healthy ways to manage stress, such as practicing relaxation techniques, meditating, or engaging in enjoyable activities.


What to do in Sudden Cardiac Arrest


What should we do if we witness an episode of cardiorespiratory arrest? In the event of sudden cardiac arrest, we must bear in mind that every minute that passes the chances of the victim's survival are reduced by 10%, with 5 minutes being the safety time limit in order not to suffer serious neurological sequelae or die.



The first thing is to start the chain of survival first aid, which has 4 key safety links with which to restore normal heart rhythm and spontaneous breathing of the victim in cardiac arrest.

  1. Ask for help by phone: 112
  2. Start CPR maneuvers.
  3. External defibrillation using an AED DESA defibrillator.
  4. Once the pulse is restored, maintain care until the arrival of the medical team.

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