14 Ways How To Avoid A Heart Attack
Enjoyable Exercise
People often commit to exercising only to quit soon after. The problem? They go to the gym to push themselves, instead of having fun. Dr. Gerry Maddoux, a cardiologist and author of Your Heart: Treat It Like You Love It, suggests working out for at least 30 minutes a day with friends, using a pedometer to track your steps and picking enjoyable activities, such as beach walking or running or team sports."
Go To Sleep
Those who don't get enough shut-eye or work inconsistent shifts are at a greater risk for a heart attack because their sleep is thrown off, says cardiologist Dr. Thomas Lee, editor of the Harvard Health Letter. This causes adrenaline to surge, which can raise blood pressure and put a strain on your heart. Structure your days so you get enough sleep and avoid alcohol, which inhibits a deep sleep.
Heart Rate Monitors
By identifying your target heart rate, monitors can improve your ability to burn calories and make your heart stronger. The $369.95 Polar RS 400 sd (shown here, www.polarusa.com) includes target heart rate zones with alarms to help you train and software so users can create training programs for their watch and analyze data.
Lose The Weight
Aim for a body mass index of less than 25, says Dr. Erin Michos, a cardiology fellow at Johns Hopkins Medicine. People carrying excess body fat, especially around the waist, are more likely to develop heart disease even if they have no other risk factors. Losing 10 pounds can lower your heart disease risk, according to the American Heart Association.
Lower Your Cholesterol
Cardiologists at Johns Hopkins Medicine say your total cholesterol, which breaks down into LDL and HDL, should be less than 200 mg/dL. Your target level of LDL, or bad cholesterol, will depend on how many heart attack risk factors you have. Eating oatmeal and walnuts may help, but if you can't meet your goal after three to nine months, consider drug therapy. Your level of HDL or good cholesterol should be above 40.
Watch Your Blood Pressure
Cardiologists at Johns Hopkins Medicine recommend keeping your blood pressure less than 140/90 mm Hg. (A rate of less than 120/80 mm Hg is optimal, and people with diabetes or kidney disease should aim for less than 130/80 mm Hg.) Track at home with the $99.99 HoMedics Therap-P Deluxe Automatic Blood Pressure Monitor (shown here, www.homedics.com) which alerts users when they get red flag readings and stores 120 measurements.
Preventive Screenings
Health screenings evaluating a person's risk factors, from cholesterol and blood pressure levels to family history of heart disease, can play a big role in heart attack prevention, says Dr. Boyd Lyles, medical director of U.S. Preventive Medicine. The company is partnering with hospitals and doctors to create centers for preventive medicine across the country.
Stop Smoking
Every puff of a tobacco product temporarily increases your heart rate and blood pressure, as less oxygen-rich blood circulates through your body, according to the American Heart Association. Smoking also causes clumping in the blood vessels feeding the heart. Smokers' risk of heart attack is more than twice that of non-smokers'.
Eat More Fish
Studies have shown that a Mediterranean diet full of fish, olive oil and nuts can help prevent second heart attacks, says Dr. Gerry Maddoux. It stands to reason the diet would help prevent first heart attacks too. The key is lots of omega-3 fatty acids, found in fish, and limited amounts of saturated fat.
Hold The Salt
Studies have shown that the DASH diet, or Dietary Approaches to Stop Hypertension, can lower blood pressure, particularly moderately high levels. The diet encourages cooking with less salt, eating more fruits and vegetables, low-fat or non-fat dairy products, such as cheeses and yogurt, and at least three whole grain foods a day.
Log On
Web sites such as Everydayhealth.com have pages dedicated to heart disease, the latest medical research and the best ways to minimize your risk. The site also has a printable grid to help you track your cholesterol and blood pressure levels. The American Heart Association Web site, www.americanheart.org, also has an online risk assessment area.
Reduce Stress
Anxiety can affect your risk factors for heart disease and stroke, according to the American Heart Association. For instance, stressed-out people may overeat, start smoking or smoke more frequently than they otherwise might.
Control Your Diabetes
The disease seriously increases your risk of developing cardiovascular disease, the American Heart Association says. The risks are even greater if blood sugar isn't properly controlled. About 21 million Americans have diabetes, according to a 2005 estimate by The Centers for Disease Control and Prevention. Talk to your doctor about management.
Commit To Change
People today have access to more information than ever before about the causes of coronary heart disease. But it's still the single leading cause of death in America. To tackle the problem, people are going to have to commit to changing the way they eat and their sedentary lifestyles, says nutritionist Ronni Litz Julien.