Sudden cardiac arrest: Lower risk with regular exercises, healthy diet, yoga and meditation to beat stress

Causes of sudden cardiac arrest: High blood pressure, high cholesterol, and diabetes are all risk factors for heart disease and sudden cardiac arrest (Image: Canva)

Sudden cardiac arrest occurs when the heart suddenly stops beating, leading to a loss of blood flow to the brain and other vital organs. This can result from an underlying heart condition or an electrical malfunction in the heart. According to the National Institutes of Health (NIH) the main cause of cardiac arrest is arrhythmias like ventricular fibrillation or ventricular tachycardia. The key risk factors that may increase the risk of sudden cardiac arrest include previous cardiac arrest, coronary heart disease, heart valve disease, congenital heart defects, and genetic arrhythmias. However, half of cardiac arrests occur in people unaware of any heart issues.

While sudden cardiac arrest may seem unpredictable, there are proactive steps we can take to reduce the risk. Prevention is key, and taking care of your heart today can help ensure a healthier tomorrow. Here are 6 lifestyle changes that help reduce the risk of sudden cardiac arrest:

Exercise for heart health: Engage in regular physical activity to strengthen the heart muscle and improve cardiovascular health. Aim for at least 30 minutes of moderate exercise most days of the week. Activities such as brisk walking, swimming, or cycling are excellent choices.

Adopt a healthy diet: Fuel your body with nutritious foods that support heart health. Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit intake of processed foods, saturated fats, and excess sodium, which can contribute to heart disease.

Maintain a smoke-free heart: Smoking is a major risk factor for heart diseases and SCA. Quitting smoking is one of the most effective ways to reduce the risk of SCA and improve your heart health. Seek support from your doctor, quit-smoking programs, or family and friends to kick the habit for good.

Keep track: Maintain your blood pressure, cholesterol levels, and blood sugar levels with regular checkups. High blood pressure, high cholesterol, and diabetes are all risk factors for heart disease and SCA. Work with your doctor to manage these conditions effectively.

Shed those extra weight: A healthy weight is essential for heart health. Excess weight puts added strain on the heart and increases the risk of cardiovascular disease. Aim for a balanced diet and regular exercise to achieve and maintain a healthy weight.

Shed stress: Chronic stress can take a toll on heart health and increase the risk of SCA. Practice stress-reducing techniques such as deep breathing, meditation, yoga, or spending time in nature. Find healthy ways to manage stress can promote your wellness and heart health.