Heart attacks affect more than 800,000 Americans every year, according to data from the CDC. In fact, in the United States, someone has a heart attack every 40 seconds on average. While the majority of heart attacks are “first-time” attacks, more than 200,000 heart attacks happen to women and men who’ve had an attack in the past.
While there’s no way to completely eliminate the risk of a heart attack, some simple changes can help lower your risk and protect your heart.
As leading providers of cardiovascular care, Anthony B. Lewis, MD, FACC, and his team are dedicated to helping patients at TLC Medical Group Inc. Here are practical, actionable steps to reduce your risk of a heart attack and improve your overall health.
After a busy day at work, it’s very tempting to grab something from a convenience store or fast-food place on your way home. But these foods are chock full of unhealthy fats, sodium, and even sugars.
Try meal prepping once a week or using a crockpot for homemade meals that are ready immediately. Small changes help, too. For instance, swap out white bread or pasta for whole grain varieties and use protein-rich hummus instead of mayonnaise or salad dressing.
Ideally, you should aim for 30 minutes of aerobic activity each day—a walk, a bike ride, or a few laps in the pool are all good choices. If a half-hour seems daunting, start with 10 minutes a day, gradually increasing the time or frequency of those 10-minute workouts until you reach the 30-minute mark.
Fitness trackers and simple pedometers are great ways to set fitness goals and stay on track with them daily. Consider setting a walking goal of 5,000-7,000 steps daily and seeing how quickly you can meet or even beat it. Every step counts!
Stress increases hormones, which can damage heart health. Set a timer on your phone to remind you to practice five minutes of deep breathing throughout the day. These simple tips from WebMD can help you incorporate breathing exercises into all those extra moments of your day—even during your commute.
Staying hydrated is essential for heart health and can help you manage your weight. Keep a water bottle with you and use your phone’s timer to remind you to drink until you get into the habit. If plain water isn’t enough, add cucumber or lemon.
Quitting smoking is one of the most important things you can do to protect your heart and prevent a heart attack in the future. Kicking the habit is difficult, but you can do it. These tips from Smokefree.gov can help, and our team can suggest support groups and other resources, too.
Poor sleep habits increase your risks of high blood pressure, obesity, and stress, all of which can take a toll on your heart. Reserve your bedroom for sleeping and sex, and keep your phone, laptop, and TV elsewhere. Learn more healthy sleeping tips at the Sleep Foundation website.
You may have heard that 1-2 glasses of red wine may actually improve heart health, but the World Health Organization (WHO) says there’s no “safe” amount of alcohol to consume. Your best bet is to discuss your concerns with Dr. Lewis so he can help you make the best decision based on your specific health needs and risk factors.
Your heart health can change as you age — sometimes dramatically. Having a cardiovascular evaluation is an important way to stay on top of those changes and learn more ways to protect your heart now and in the future. To schedule your assessment, request an appointment online or over the phone with Dr. Lewis and the team at TLC Medical Group in Port St. Lucie, Florida, today.
