How Can I Prevent Heart Attack At Home
The most effective way to avoid a heart attack is to make lifestyle changes (or having another heart attack).
There are 3 main steps you can take to help prevent a heart attack (as well as stroke):
- eat a healthy, balanced diet
- do not smoke
- try to keep your blood pressure at a healthy level
A healthy diet
Eating a high-fat, unhealthy diet will worsen artery hardening (atherosclerosis) and increase your risk of a heart attack.
Continued consumption of high-fat foods will result in the formation of more fatty plaques in your arteries. This is due to the presence of an unhealthy type of cholesterol in fatty foods.
There are two kinds of cholesterol:
Low-density lipoprotein (LDL) – This type of cholesterol is mostly made up of fat with a small amount of protein; because it can clog your arteries, it is often referred to as “bad cholesterol.”
high-density lipoprotein (HDL) – This type of cholesterol is mostly made up of protein with a small amount of fat; because it can reduce plaque buildup in your arteries, it is often referred to as “good cholesterol.”
Saturated and unsaturated fats are also available. Saturated fat-rich foods should be avoided because they raise LDL cholesterol levels in the blood.
Saturated fat-rich foods include:
pies
foods that are fried
sausages and fatty meat cuts
butter
ghee (a type of butter often used in Indian cooking)
lard
cream
tough cheese
cakes and cookies
foods containing coconut or palm oil
A Mediterranean-style diet should be your goal. This entails eating more bread, fruits, vegetables, and fish while eating less meat.
Replace butter and cheese with vegetable and plant oil-based products, such as olive oil.
Oily fish, such as herring, sardines, and salmon, can be included in a Mediterranean-style diet, but there is no need to eat this type of fish in order to avoid another heart attack.
Taking omega-3 fatty acid supplements or eating omega-3 fatty acid-fortified foods has also not been shown to help prevent another heart attack.
Never take a dietary supplement without first consulting your doctor. Some supplements, such as beta-carotene, could be harmful.
Learn more about how to change your diet after a heart attack.
Smoking
Because it causes atherosclerosis and raises blood pressure, smoking is a major risk factor for heart attack.
A doctor can refer you to a local NHS Stop Smoking Service, which will offer you support and advice on the best ways to quit smoking.
Call the NHS Smokefree Helpline at 0300 123 1044. (England only, from Monday to Friday 9am to 8pm, and Saturday and Sunday 11am to 4pm). Specially trained helpline representatives provide free expert advice and encouragement.
If you are determined to quit smoking but do not want to be referred to a stop smoking service, your doctor should be able to prescribe medication to alleviate any withdrawal symptoms you may experience.
Learn about self-help methods for quitting smoking.
High blood pressure
High blood pressure (hypertension) can put additional strain on your arteries and heart, increasing your risk of having a heart attack.
High blood pressure is frequently reduced by eating a healthy diet, limiting alcohol consumption, maintaining a healthy weight, and engaging in regular exercise.
High blood pressure and diet
If you have high blood pressure, you should eat a healthy, balanced diet. Reduce the amount of salt in your food as well.
Salt causes blood pressure to rise. The more salt you consume, the higher your blood pressure will be. Aim for less than 6g of salt (2.4g sodium) per day, which is about 1 teaspoon.
Learn how to reduce your salt intake.
A low-fat diet high in fiber, such as wholegrain rice, bread, pasta, and plenty of fruits and vegetables, has been shown to help lower blood pressure. Fruits and vegetables are also high in vitamins and minerals, which help keep your body healthy.
Every day, you should aim to consume 5 servings of fruits and vegetables.
Learn more about getting your five a day.
Alcohol
If you drink alcohol, stay within the following guidelines:
It is recommended that neither men nor women consume more than 14 units of alcohol per week.
If you regularly consume up to 14 units per week, spread your drinking over three or more days.
14 units equals six pints of average-strength beer or ten small glasses of low-strength wine.
Learn more about alcohol units.
Excessive alcohol consumption raises blood pressure and cholesterol levels, increasing your risk of a heart attack.
Avoid binge drinking, which involves consuming a large amount of alcohol in a short period of time or drinking to get drunk.
Binge drinking can cause a significant increase in blood pressure, which can be dangerous.
People who have had a heart attack and continue to binge drink are twice as likely to die from a serious health condition, such as another heart attack or stroke, as those who moderate their drinking after having a heart attack, according to research.
Learn how to reduce your alcohol consumption.
If you’re having trouble controlling your drinking, see your doctor. Counseling services and medications can assist you in reducing your alcohol consumption.
Learn more about alcohol support.
Weight
Being overweight causes your heart to work harder to circulate blood throughout your body, raising your blood pressure. To determine if you are a healthy weight for your height, use the BMI healthy weight calculator.
If you do need to lose weight, keep in mind that even a few kilos will improve your blood pressure and health.
Learn more about how to begin losing weight.
Exercise
Being active and exercising on a regular basis will lower your blood pressure by keeping your heart and blood vessels in good shape. Exercise on a regular basis can also help you lose weight, which can help lower your blood pressure.
Walking, swimming, and cycling are all low-impact activities. More strenuous activities, such as football and squash, may be inappropriate for you. Consult the doctor who is in charge of your care.
Learn more about the advantages of walking, swimming for fitness, and how to begin cycling.
