You want what’s best for your heart. And it’s simpler than you might think. These 10 lifestyle changes can help prevent a heart attack and heart disease.
- Eat for your future. Add plenty of fruits and veggies, grains, and foods high in omega-3 fatty acids like fresh tuna or herring to your diet. Eat less salt, saturated fats, sweets, and red meats. Avoid trans fats. Avoid food with “hydrogenated” or “partially hydrogenated” ingredients. A variety in your diet is a good way to get all the nutrients you need.
- Take it easy. Find a relaxation method that works for you. Yoga, meditation, dedicated time to unwind after work -- these can help keep your stress levels down. Stressful emotions such as anger and hostility may also lead to heart attack risk, so keep calm and be cool.
- Ban smoking. If you never started smoking, kudos! If you already quit, excellent. If you still smoke, stop. Talk to your doctor to find out what method will work best for you. Even people who smoke fewer than five cigarettes a day can have early signs of heart disease. Get started -- in just one year you can reduce your risk of a heart attack.
- Keep tabs on your blood pressure. If it’s too high, your risk of heart attack and disease goes up. Stress management, a healthy diet, and regular exercise can help you manage your blood pressure. Your doctor may also prescribe medications to lower your levels.
- Mind your blood sugar. Too much sugar in your blood can damage your arteries, even if you don’t have diabetes. Work with your doctor to control your levels. That may lower your chance of having a heart attack or stroke. Remember, you can’t tell if you have diabetes (or high blood pressure, or high cholesterol) based on how you feel.
- Be smart about cholesterol. When blood runs through your heart, it can drop traces of cholesterol, fat, and calcium, creating a buildup of plaque in your arteries. Too much of it makes a heart attack more likely. If you don’t know your cholesterol numbers, ask your doctor for a blood test.