You can take the following steps to lower your heart attack risk:
Quit Smoking
Smoking puts harmful chemicals in your bloodstream and is a major risk factor for coronary artery disease (CAD), in which fatty deposits build up in your arteries. Even if you already have heart disease, you’re more likely to have a heart attack — and to die from it — if you smoke than if you don’t. Talk to your doctor about getting help to quit smoking if you’re unsure how to go about it successfully.
Increase Physical Activity
Exercise is a cornerstone of a heart-healthy lifestyle, which involves both aerobic and strength-building activities. As an alternative, you can perform 1 hour and 15 minutes of vigorous aerobic exercise, such as running. In addition, you should do muscle-strengthening exercises at least twice a week. These exercises should work all your major muscle groups — your legs, arms, chest, shoulders, abdomen, hips, and back.
1. Eat Lots of Fruits and Vegetables
Aim for at least five servings of fruits and vegetables every day. It’s a good idea to include a wide variety of fruit and vegetable types and colors.
2. Eat Fiber-Rich Grains and Legumes
Good grain-based choices include oatmeal, brown rice, and whole-grain wraps and breads. Legumes include dried beans, chickpeas, lentils, and black-eyed peas.
3. Choose Lean Meats and Fatty Fish
Healthier meat and poultry choices include 95 percent lean ground beef, pork tenderloin, and skinless fresh chicken or turkey. Fatty fish varieties are rich in omega-3 fatty acids, and include salmon, tuna, and trout.
4. Get Healthy Fat From Nuts, Seeds, and Oils
Consuming healthy monounsaturated and polyunsaturated fats can reduce your risk of heart disease. Good sources of these fats include tree nuts (most nut varieties), peanuts, seeds (such as sesame, pumpkin, and sunflower), and avocados, as well as canola, olive, safflower, and sunflower oils.
5. Limit Salt and Sodium
The biggest source of sodium in most people’s diet is processed foods. Canned soups, sauces, deli meats, frozen dinners, packaged snacks, and bread are often very high in salt.
6. Cut Unhealthy Fat
Saturated and trans fats should be limited in your diet. Sources of saturated fat include fatty meat and poultry, high-fat dairy products, and coconut and palm oils. Foods that contain trans fats are made with partially hydrogenated oils, which should be avoided whenever possible. This ingredient is often found in packaged desserts and baked goods, microwave popcorn, frozen pizza, stick margarine, and coffee creamers.
7. Limit Added Sugars
Added sugars take many forms, including brown sugar, regular or high-fructose corn syrup, sucrose, fructose, glucose, honey, and maple syrup. Sweetened drinks and packaged snacks, pastries, and candies are the main sources of added sugars in the United States.
8. Drink in Moderation, if at All
A drink typically consists of 12 ounces (oz) of beer, 5 oz of wine, or 1.5 oz of liquor (straight or mixed).
9. Watch Your Calories
You should eat the right amount of food to maintain a healthy body weight. This will depend on your age, sex, and activity level, among other factors. Choosing smaller portions and eating slowly can help you cut calories and maintain a healthy weight.
Medicines to Prevent Heart Attacks
Depending on your medical history, your doctor may also recommend certain medicines to reduce your heart attack risk. For example, if you have high cholesterol, your doctor may prescribe a statin to help to lower levels of LDL (“bad”) cholesterol and triglycerides in your blood, which may reduce your risk of atherosclerosis (plaque buildup in your arteries). Medications like angiotensin-converting enzyme (ACE) inhibitors, diuretics, and beta blockers may be prescribed to treat high blood pressure. Additional reporting by Ashley Welch
