How to Reduce Your Chances of a Heart Attack

While the genetic and age-related risk factors for heart disease can't be changed, there are many lifestyle and diet habits that can be. High blood pressure, high cholesterol and diabetes are the major conditions that lead to heart disease and stroke. These can all be managed or reversed by following a healthy diet, getting physically active, embracing a healthy lifestyle and taking medication when necessary. See your doctor and look for online resources to learn how to reduce your chances of a heart attack.

1

→ See a doctor to have your cholesterol checked. If the LDL cholesterol is high, make an effort to lower it. Smoking, a high fat diet and a lifestyle that lacks physical activity all contribute to high cholesterol. If lifestyle and diet changes alone don't reduce cholesterol levels, your doctor may prescribe medication.

2

→ Work on lowering high blood pressure. Diet, exercise and eating less salt will help to lower high blood pressure. Medication may be necessary.

3

→ Quit smoking. There are many online resources to assist you, and many methods to use to quit. Quitting "cold turkey," tapering off, using nicotine patches or lozenges and joining support groups are some of the tools and methods you can try.

4

→ Eat healthy foods and reduce fried and fatty foods and foods that are low in nutrients. Add whole grain and high fiber foods to your diet. Eat more vegetables, fruit and fish. Replace high fat cheese and dairy products with fat free or low fat alternatives.

5

→ Get into an exercise routine. Aim for a half hour of physical activity at least 5 days a week. If you do no activity now, start slowly by walking outside, at a gym or mall for short periods of time, and gradually build up. Aerobics, swimming, and team sports are some other activities that will improve heart health. If you already have heart disease, get help from your doctor in establishing an exercise routine.

6

→ Encourage other members of your household to quit smoking. Secondhand smoke contributes to heart disease.

7

→ Manage stress. While the link between stress and heart disease is controversial, stress can lead to other bad habits--like smoking, poor dietary choices, and excess alcohol consumption--even if it doesn't cause heart disease on its own. Look for healthy ways to deal with stress, like meditation and calming exercise. Make time to relax and enjoy hobbies.

TIPS

→ If you don't have access to or can't afford medical care, look for free and low cost services. Health fairs, clinics and support groups can assist with checking cholesterol and blood pressure levels, show you how to how to reduce your chances of a heart attack and work with you to design a healthy lifestyle plan.

→ Pomegranate juice is a great way to keep your heart healthy as it has natural antioxidants to help you heart.

→ Cod liver oil can also help you heart if taken daily as part of your vitamins.

Warnings

→ See your doctor or health care provider before starting an exercise program if you've already had a heart attack, have high blood pressure or high cholesterol, or lead a very sedentary lifestyle. A health care provider can design a cardiac rehabilitation program that will gradually increase physical activity without putting more stress on your heart.