Angina Self-Care Tips That Ease Chest Pain—Plus When To Seek Help
Learn the warning signs doctors say you shouldn't ignore
When we experience chest pain, the first question that often leaps to mind is Am I having a heart attack? The good news: Many different conditions can cause minor chest pain that aren’t cause for serious worry. But some, including angina, are warning signs for underlying health issues that should be treated as soon as possible. If you suspect your chest pain is angina, here’s what you need to know, including self-care tips and when angina is considered an emergency.
What is angina?
“Angina is a type of chest pain that happens when your heart doesn’t get enough oxygen,” says Joseph Mercola, DO. “Your heart, like every other part of your body, needs oxygen-rich blood to function. If the flow of blood to your heart is reduced, you can experience the tightness or discomfort that’s known as angina.”
Common symptoms of angina include:
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- Tightness in your chest
- Pain that spreads to your back, jaw and neck
- Shortness of breath or fatigue
- Dizziness
Symptoms can also vary between men and women, says Bradley Serwer, MD, an interventional cardiologist and Chief Medical Officer at VitalSolution.
“It’s important to note that not all patients have classic angina,” Dr. Serwer explains. “Many women may present with more dizziness, nausea, vomiting and shortness of breath, while patients with diabetes may present only with shortness of breath.”’
Angina becomes more common with age
Angina is caused by restricted blood flow to the heart muscle, and is most common in adults over 60. “As you get older, your arteries can stiffen and narrow, a condition called atherosclerosis,” says Dr. Mercola. “This makes it harder for blood to flow freely to your heart. However, age isn’t the only factor that causes angina. Poor dietary choices, lack of exercise, stress and other lifestyle factors [such as high cholesterol] can contribute to angina at any age.”
5 angina self-care tips
Before treating your angina, it’s important to identify whether you’re experiencing stable angina or unstable angina. “If your angina is new, worsening or comes on while you’re at rest, it is unstable and should be evaluated rapidly in the nearest emergency department,” says Dr. Serwer. In other words: For sudden chest pain, seek medical attention and call 911 if necessary.
However, if you’ve already had a “full cardiac workup and your angina is considered stable, there are several ways we can treat the symptoms,” Dr. Serwer says.
Here, the best self-care strategies to manage your angina:
1. Rest immediately
“If you have stable angina and you’re at home, the first thing to do is stop activity and lie down” if you experience symptoms, says Dr. Serwer. “Allowing your heart rate and blood pressure to drop will decrease the heart muscle’s demand for oxygen.”
If you aren’t at home, find somewhere to sit down or lay down if possible. Don’t be afraid to alert people around you to what’s going on.
2. Practice calming breathing exercises
It may sound counterintuitive, but “for immediate relief during an angina attack, practice shallow, slow breathing instead of deep breathing. This can calm anxiety and reduce the strain on your heart,” says Dr. Mercola.
You can also try the 5-4-3-2-1 game to calm yourself and slow your heart rate. Simply take a moment to observe five things you can see, four things you can hear, three things you can touch, two things you can smell and one thing you can taste.
Research shows there’s a close connection between your emotional state and the severity of your angina, so keeping yourself as calm as possible can help ease symptoms in the moment.
3. Take medication
If your doctor has prescribed medication for your angina, you should take it as soon as possible to reduce the risk of a more serious cardiac event.
“Medicines which decrease the oxygen demand of the heart muscle tend to work very well,” explains Dr. Serwer. “These medications include nitroglycerin and certain blood pressure medications such as beta blockers.”
You should take your medication exactly as your doctor has directed. In addition to prescription medications, taking aspirin daily may help prevent clots in your arteries (just be sure to clear it with your doctor first).
“Taking half an aspirin daily can also thin your blood slightly and help prevent clots, which is crucial for people with angina,” says Dr. Serwer. “That said, these suggestions are supportive measures only and not a replacement for medical and lifestyle interventions.”
4. Eat a healthy diet
The most common cause of angina is coronary artery disease (CAD). That means one of the most effective things you can do to ease your angina in the long term is to adopt a heart-healthy lifestyle, explains Dr. Mercola.
“If you’re experiencing angina, start by focusing on your diet. The most significant change you can make is eliminating seed oils, which are highly inflammatory and contribute to artery damage,” Dr. Mercola says. “Replace them with healthy fats like coconut oil or butter from grass-fed cows. Adding more vegetables and reducing processed foods can also help support your heart health.”
You should also consider cutting out (or at least scaling back on) red meat, a food that research suggests may increase your risk of a heart attack by 26 percent. Replace red meat with lean protein, such as turkey and salmon instead.
5. Make time for regular exercise
Adding regular physical activity into your day-to-day routine is also one of the best self-care strategies to improve your heart health and angina. Aim for 30 minutes of aerobic exercise such as brisk walking, swimming or cycling five times per week.
If cardio triggers angina symptoms, however, you should stop exercising immediately and sit or lie down. In this case, you should talk to your doctor about slowly building up your tolerance for exercise before diving back into it.
A nice slow yoga workout can be a great place to start, especially since a 2021 study found that yoga was one of the best ways to reduce the risk of angina and other complications from CAD.
A beginner-friendly routine to try:
When is angina an emergency?
If you’re still experiencing angina pain even after self-care measures like taking medication and resting, it’s time to head to the hospital.
“If your angina doesn’t improve with just rest or medication, or if the pain is severe, lasts more than 15 minutes or comes with symptoms like sweating or shortness of breath, it’s important to seek emergency care,” says Dr. Raj Dasgupta, Chief Medical Advisor for Garage Gym Reviews. “These could signal a heart attack, and you shouldn’t wait to get help.”
Do not simply wait out your chest pain or try to drive yourself to the hospital. Call 911 immediately, or have someone else drive you to the emergency room as soon as possible.
More intensive angina treatment options
For serious and ongoing angina, your doctor may recommend more intensive treatment options, such as an angioplasty or bypass surgery. These treatments provide the best results when combined with healthier lifestyle habits.
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