Lifestyle Changes to Prevent a Heart Attack
Quick Facts
- Healthy habits are the best defense against heart disease.
- You can reduce some risk factors for heart disease by not smoking, exercising, eating healthy, getting enough sleep and being at a healthy weight.
- You should also work with your health care professional to keep your cholesterol, blood pressure and blood sugar at healthy levels.
Your lifestyle is your best defense against heart disease. The following goals can help you reduce some risk factors for heart disease, heart attack and stroke.
Stop smoking
If you smoke, quit. If someone in your household smokes, encourage them to quit. We know it's tough. But it's tougher to recover from a heart attack or stroke or to live with chronic heart disease. Commit to quit. We're here to help if you need it.
Find plans, tips and tools to help you quit.
Choose good nutrition
A healthy diet is one of the best weapons to fight heart disease. The food you eat can affect other controllable risk factors: cholesterol, blood pressure, blood sugar levels and weight.
- Choose nutrient-rich foods over nutrient-poor foods. Nutrient-rich foods have vitamins, minerals, fiber and other nutrients but are lower in calories.
- Choose a healthy diet high in vegetables, fruits and whole grains.
- Include low-fat dairy products, skinless poultry, fish, legumes, nontropical vegetable oils and nuts.
- Limit saturated and trans fats, red and processed meats, added sugars, sugar-sweetened beverages and sodium.
To stay at a healthy weight, balance your diet with your physical activity so you burn up as many calories as you take in.
Lower high blood cholesterol
You've got to reduce your intake of saturated fat, avoid trans fat and get moving. If diet and physical activity alone don't get those numbers down, then medication may be needed.
- Total cholesterol
Your total cholesterol score includes LDL, HDL and triglycerides.
- Low-density-lipoprotein (LDL) cholesterol = "bad" cholesterol
A low LDL cholesterol level, less than 70 mg/dL, is considered good for your heart health. However, your LDL number should not be the main factor in guiding treatment. If you have an increased risk for heart disease or stroke, your health care professional may recommend lifestyle changes and medication to lower your LDL.
- High-density-lipoprotein (HDL) cholesterol = "good" cholesterol
With HDL (good) cholesterol, higher levels are typically better. Low HDL cholesterol puts you at higher risk for heart disease. People with high blood triglycerides also usually have lower HDL cholesterol. Lower HDL cholesterol can come from:- Genetic factors
- Type 2 diabetes
- Smoking
- Being overweight
- Being inactive
- Triglycerides
Triglycerides are the most common type of fat in the body. Normal triglyceride levels vary by age and gender. A high triglyceride level combined with low HDL cholesterol or high LDL cholesterol can lead to atherosclerosis. Atherosclerosis is the buildup of fats in artery walls, raising the risk for heart attack and stroke.
Lower high blood pressure
High blood pressure is a major risk factor for stroke. Shake that salt habit, take your medications and get moving. Those numbers need to get down and stay down. The optimal blood pressure level is less than 120/80 mm Hg.
Learn more about high blood pressure.
Be physically active
Sit less and move more. Try to be physically active every day. At least 150 minutes per week of moderate-intensity physical activity can help lower blood pressure and cholesterol. It can also help you keep your weight at a healthy level. If you're inactive now, start slow. Even a few minutes at a time may offer some health benefits.
Learn more about physical activity and fitness.
Aim for a healthy weight
Eating too many calories and getting too little physical activity can increase your risk of becoming overweight or obese. Many people have a hard time losing weight. But even modest weight loss (5% to 10% of body weight) can help reduce your risk. Weight loss can help improve high blood pressure and cholesterol. It also can help control diabetes. You can reach and maintain a healthy weight with:
- Good nutrition
- Controlling calorie intake
- Being physically active
Learn more about weight management.
Manage diabetes
Diabetes is a lifelong condition. Even when blood glucose levels are kept under control, diabetes greatly increases heart attack and stroke risk. If you have diabetes, regular medical checkups are critical to help keep blood sugar under control. Work with your health care team to eat healthy, manage your weight and stay active. You also may need medications to help control your blood sugar or insulin levels.
Get enough sleep
Getting a good night’s sleep every night is vital to your heart health. The amount and quality of sleep you get can affect your eating habits, mood, memory, internal organs and more. Too much or too little sleep can be harmful. Adults should aim for an average of seven to nine hours a night. You can improve the quality of your sleep by:
- Being physically active during the day
- Creating a bedtime routine
- Keeping your electronic devices out of the bedroom
Reduce stress
Stress can lead to unhealthy habits, such as smoking or smoking more, overeating and not being physically active. Chronic stress may lead to high blood pressure. These factors can increase your risk for heart disease and stroke. Find healthy ways to manage stress, such as:
- Exercising regularly
- Making time for friends and family
- Practicing relaxation techniques
Get stress management tips and tools.
Limit alcohol
Drinking too much alcohol can:
- Raise blood pressure
- Increase cardiomyopathy, stroke, cancer and other diseases
- Contribute to high triglycerides
- Cause irregular heartbeats
- Contribute to obesity, alcoholism, suicide and accidents
If you don’t drink, don’t start. If you drink, limit yourself to one drink per day if you’re a woman, two drinks if you’re a man. The National Institute on Alcohol Abuse and Alcoholism defines one drink as:
- 1-1/2 fluid ounces of 80-proof spirits such as bourbon, Scotch, vodka and gin
- 5 fluid ounces of wine
- 12 fluid ounces of regular beer
Read our recommendation on alcohol, wine and cardiovascular disease.