Doctors Reveal How to Prevent a Heart Attack With 5 Simple Tips
Taking time to de-stress can noticeably reduce your risk of heart trouble
When we think of a heart attack, we often picture something sudden that strikes without warning. But the truth is that many heart attacks are preventable with the right lifestyle choices. Whether you’ve been told you have risk factors for heart trouble or simply want to make your health a priority, learning how to prevent a heart attack is key. We spoke with healthcare experts to uncover the simple steps you can take today to reduce your risk of a heart attack and keep your heart healthy for years to come.
What is a heart attack?
A heart attack, also known as a myocardial infarction, occurs when blood flow to a part of your heart is blocked, preventing oxygen from reaching the heart muscle. This can damage or destroy heart tissue. Plaque buildup (atherosclerosis) in the arteries usually causes these blockages. While heart attacks often occur in older adults, they can strike at any age, which is why knowing the risk factors and top prevention strategies early on is so crucial. (Find out if you can reverse heart disease here.)
When should you start thinking about heart attack prevention?
“Like every preventable disease, it is never too early to start thinking about prevention,” underscores Louise A. Spadaro, MD, Cardiologist at The Heart Center at St. Francis Hospital. This is especially true for those with a family history of heart disease or those with diabetes. “Preventing adult-onset diabetes, high blood pressure, elevated cholesterol levels and obesity should [ideally] start in childhood by adhering to a heart-healthy lifestyle,” she adds.
Woman's World Answers
That said, it’s never too late to take steps to prevent heart disease or heart attack either.
“During a checkup, your provider should be checking for blood pressure, cholesterol levels and BMI,” explains Rachana A. Kulkarni, MD, Director at the Women’s Heart Center for Heart and Vascular Services at RWJBarnabas Health. “As you begin to age and depending on your risk, those checkups may start to incorporate screenings” as early as possible.
Women, she notes, have an increased risk for heart disease post-menopause, and women who are diabetic are three to five times more likely to develop heart disease than those who aren’t.
Early warning signs of a heart attack
Understanding the signs and symptoms that might indicate you’re at risk of a heart attack is the first step in prevention. “Women are more likely to experience subtle symptoms such as shortness of breath, intense fatigue, nausea and shoulder pain,” Dr. Kulkarni says. “The most common symptom reported among both men and women is a discomfort in the chest. It can last more than a few minutes, or it may go away and then return. Some people may feel a crushing pain, while others will feel only mild discomfort.”
“For some patients, shortness of breath, palpitations, fatigue and lightheadedness may be the warning signs,” adds Dr. Spadaro. She emphasizes that if you experience any of these symptoms, especially if they last more than a few minutes or are severe, you should seek medical attention immediately.
How to prevent a heart attack: 5 simple tips
The great news is that many lifestyle changes can drastically reduce your heart attack risk. Here are five simple ways you can take charge of your heart health:
1. Exercise regularly
“Exercise can also play an incredibly important role in strengthening the heart,” says Dr. Kulkarni. “When incorporated regularly (30 minutes, five days a week), it can improve cardiovascular fitness, help regulate cholesterol and lower blood pressure—all of which can serve as a preventive to help reduce your risk.”
And exercise doesn’t have to mean trekking to the gym. Any type of physical activity (ideally one that gets your heart pumping) can do the trick. That means challenging a friend to pickleball, biking around the block or enjoying a hike with your grandkids can all help prevent a heart attack. Bonus: Exercise also helps you maintain a healthy weight, further reducing your risk of heart trouble.
2. Eat a heart-healthy diet
What you eat plays a huge role in your heart health. “Focus on eating whole foods like fruits, vegetables and healthy fats like those found in olive oil, nuts and avocado,” says Dr. Kulkarni. “A diet consisting of processed foods, however, may lead to things like obesity and hypertension, which can greatly increase your risk of a heart attack.”
3. Find ways to de-stress
Chronic stress can harm your heart by raising blood pressure and contributing to unhealthy habits, such as overeating or smoking. “Although stress cannot be avoided, the way we respond to the stress is very important, as some reactions can be harmful to our health,” says Dr. Spadaro. Stress-reduction techniques like yoga, deep breathing exercises or even simple walks can help lower your risk of heart trouble.
4. Quit smoking
“Quit smoking, vaping [and] using chewing tobacco,” says Dr. Spadaro. A leading cause of heart disease, smoking damages blood vessels, increases blood pressure and raises your risk of blood clots. Quitting not only wards off future damage, but it also allows your heart and blood vessels to start to heal, even if you’ve smoked for years.
5. Manage pre-existing conditions
“If you take medications for blood pressure, diabetes, cholesterol or other health issues, be diligent with your regimen,” says Dr. Spadaro. This means no skipping doses and taking them as prescribed. If you are suspected of having sleep apnea, she recommends getting tested.
Note: Before making any major lifestyle changes, always consult with a healthcare professional, especially if you have existing health conditions. Some changes, like starting a new exercise program or changing your diet, may require guidance. Additionally, some people may need medication in conjunction with lifestyle changes in order to help prevent a heart attack.
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