Heart Attack

A blockage of blood flow to the heart muscle. A heart attack is a medical emergency. A heart attack usually occurs when a blood clot blocks blood flow to the heart. Without blood, tissue loses oxygen and dies. Symptoms include tightness or pain in the chest, neck, back or arms, as well as fatigue, lightheadedness, abnormal heartbeat and anxiety. Women are more likely to have atypical symptoms than men. Treatment ranges from lifestyle changes and cardiac rehabilitation to medication, stents and bypass surgery.

Sympton

Common heart attack symptoms include:

  • Chest pain that may feel like pressure, tightness, pain, squeezing or aching.
  • Pain or discomfort that spreads to the shoulder, arm, back, neck, jaw, teeth or sometimes the upper belly. Cold sweat.
  • Fatigue.
  • Heartburn or indigestion.
  • Lightheadedness or sudden dizziness.
  • Nausea.

    • Yogas to Prevent Heart Attack

    1. Tadasana (Mountain pose) 2. Vrikshasana (Tree pose) 3. Trikonasana (Triangle pose) 4. Paschimottanasana (Two legged forward bend pose)
    The mountain pose helps strengthen the vertebral column and the heart. The deep breathing involved also expands the lungs. The tree yoga pose helps in developing a firm and balanced posture. It broadens the shoulders and opens the heart, making one feel confident and happy. Trikonasana is a heart opening, standing yoga posture designed to promote cardiovascular exercise. The chest expands as breathing becomes deep and rhythmical. It also increases stamina. The Paschimottanasana posture brings the head lower than the heart. This helps in reducing the heart rate and respiration while allowing the entire system to relax.
    5. Bhujangasana (Cobra pose) 6. Dhanurasana (Bow pose) 7. Setu Bandhasana (Bridge pose) 8. Salamba Sarvangasana (Half shoulder stand pose)
    Bhujangasana stretches the chest and invigorates the heart. The bow pose opens up and strengthens the heart region. It is stimulating and makes the whole body flexible. This pose facilitates deep breathing. It stretches the spine and the chest. It also improves blood flow to the chest region. This stand pacifies and activates the parasympathetic nervous system, responsible for relaxing the body. It creates space in the chest and can be restful and rejuvenating.

    Diet Plan

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    Early Morning (6am – 7am) Early Morning (6am – 7am) Early Morning (6am – 7am) Early Morning (6am – 7am) Early Morning (6am – 7am) Early Morning (6am – 7am) Early Morning (6am – 7am)
    – 1 cup tea – 1 plate Salad (fruits, sprouts, leafy greens and veggies, coconut water) – 1 cup tea – 1 small cup of oats (best for a pre-exercise meal) – 1 small banana – coconut water – 1 cup tea – 1 cup vegetable soup – 1 multi-grain bread slice toasted – 1 cup tea – 1 glass green smoothie (spinach, kale with fruits like apple, banana, mango) – 1 cup tea – 1 bowl of berries (raspberries, strawberries, blueberries), and nuts (walnuts, almonds, macadamia nuts) – 1 cup tea – 1/2 cup sundal (boiled chickpeas) – 1 pomegranate – 1 glass coconut water
    Breakfast (8am – 9am) Breakfast (8am – 9am) Breakfast (8am – 9am) Breakfast (8am – 9am) Breakfast (8am – 9am) Breakfast (8am – 9am) Breakfast (8am – 9am)
    – 1 cup mixed veg poha with sprouts – tea/milk – 1 cut apple – 2 multi-grain bread veg sandwich – paneer veg toast – 1 plate cucumber – oatmeal or oats appam – 1 cut apple – 1 pomegranate – 2 dosas with sambar and peanut chutney – 1 serving Pongal with coconut chutney – rava upma – 3 idlis with drumstick and vegetable sambar – thalipeeth/ veg paratha with curd
    Lunch (1pm – 2pm) Lunch (1pm – 2pm) Lunch (1pm – 2pm) Lunch (1pm – 2pm) Lunch (1pm – 2pm) Lunch (1pm – 2pm) Lunch (1pm – 2pm)
    – 1 cup brown rice + dal – steamed carrots and beans – raita – 2 multi-grain roti – palak paneer – onion tomato raita – 1 cup brown rice – dal with spinach – beans carrot poriyal – 2 multi-grain roti – bhindi masala gravy – 1 small cup curd – 2 methi multi-grain parathas – mixed veg gravy – 3 phulkas – dal tadka – onion tomato raita – Veg pulao – paneer masala
    Evening Snack (4pm – 6pm) Evening Snack (4pm – 6pm) Evening Snack (4pm – 6pm) Evening Snack (4pm – 6pm) Evening Snack (4pm – 6pm) Evening Snack (4pm – 6pm) Evening Snack (4pm – 6pm)
    – unsalted makhana + green tea – 1 cup curd with black salt and roasted chana and peanuts – 1 plate cut cucumber with salt and pepper – 2 multi-grain crackers – 1 glass buttermilk – 2 methi khakhras – 1 glass fruit juice – 2 multi-grain crackers – tea/coffee – bhel without sev and puri – 1 cup sprout salad
    Dinner (8pm – 9pm) Dinner (8pm – 9pm) Dinner (8pm – 9pm) Dinner (8pm – 9pm) Dinner (8pm – 9pm) Dinner (8pm – 9pm) Dinner (8pm – 9pm)
    – 2 multi-grain roti – cauliflower / cabbage curry – 1 cup brown rice with rajma sabzi – baked vegetable platter (beans, carrot, broccoli, baby corn, mushroom) – 1 cup rice – tomato rasam – spinach roast – roasted papad 1 cup rice – curd – beetroot poriyal – stir fried bhindi jeera rice + dal – gobi sabzi – dal – 2 millet rotis – 1 bowl dal with methi – ¼ cup tomato raita