Heart disease and heart attacks are a leading cause of death among both men and women. And finding strategies for preventing heart disease and reducing heart attack risk has been the focus of medicine for generations. The good news is that tremendous inroads have been made in identifying underlying causes. Effective strategies have been developed that can reduce or prevent the likelihood of a heart attack from occurring in the first place or from reoccurring in those who have already suffered one.
Reduce the Risk of a Heart Attack
Granted, there are some conditions over which no one has control, particularly one’s age, gender, or genetic makeup. However, making aggressive and disciplined lifestyle changes can mitigate these factors and increase the likelihood of a long and healthy life. But how does one reduce their heart attack risk?
1. Don’t use tobacco in any form – And if you do, quit. The chemicals found in tobacco damage the heart and arteries and can contribute directly to a heart attack. To make matters worse, not only is tobacco a significant contributor to heart disease, but it is also the cause of other deadly diseases including lung disease, oral cancers, and others. If you are a woman and use hormonal contraceptives and smoke, there is an increased risk of blood clots which can cause strokes and heart attacks.
2. Alter your diet – Reducing the intake of foods that are high in saturated or trans-fat, cholesterol, and sodium is another proven way to reduce the risk of heart attack. Foods such as these not only clog the arteries, they also increase the risk for hypertension (high blood pressure), which can cause a heart attack or stroke. Increasing the amount of fruits and vegetables, foods rich in omega-3 fatty acids, and lowering the amount of red meat and prepared and packaged foods you consume will make a big difference.
3. Exercise regularly – Exercising for at least thirty minutes every day, or almost every day, will help get the blood going and keep your heart in good working order. If it has been some time since you engaged in physical activity, work with your doctor to develop a program tailored specifically to you to help reduce your heart attack risk. And exercise does not have to be boring – try yoga, gardening, taking the stairs, parking further away – there are even exercises you can do while performing household chores.
4. Watch your weight – Exceeding your ideal weight for your body type places tremendous strain on the heart. Your doctor will work with you to identify how much you should weigh and how to achieve it.
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Making changes for a healthier lifestyle can help prevent the buildup of plaque that contributes to heart attacks, as shown above. Source: medlineplus.gov |
5. Limit your alcohol intake – While studies show that some alcohol can help your heart, drinking to excess has the reverse effect. The recommended amounts for men are no more than two drinks per day; for women, it is one. And that is for a single day, not an average over an extended period.
6. Get enough sleep – A lack of sleep or inconsistent and interrupted sleep has been shown to contribute to hypertension and heart attack as well as diabetes and other medical conditions. If you are having trouble sleeping, are on an odd shift schedule at work, or you think you may have sleep apnea, talk with your doctor to potentially help reduce your heart attack risk.
7. Get regular medical check-ups – Visiting your doctor is one of the most important things you can do to prevent a heart attack. Monitoring your body can help you detect problems in their earliest stages so action can be taken before things get worse.
8. Take your medications – If you are at risk for a heart attack, or have already had one, medications are available to help. Before any medication is prescribed, though, the underlying causes that put you at-risk must first be identified. For example, if there is a personal or family history of blood clotting, anti-platelet drugs such as Brilinta can be prescribed.
Though the risk of heart disease and heart attacks is a reality for many people, it does not mean that fate must be accepted. Taking proactive measures to gain control of your health will keep your heart in the right place.
