How to Lower Your Risk for a Heart Attack

A heart attack is a life-changing event. The good news is that many of the risk factors leading to a heart attack are within your control. 

By taking a proactive approach to your health, you can significantly lower your chances of experiencing a heart attack. And the primary care providers at Triad Internal Medicine can help.

At our offices in Asheboro, North Carolina, we specialize in promoting longevity through healthy lifestyle choices as part of our primary care line of services. 

In the meantime, here’s how to lower your risk of heart attack. 

1. Prioritize a heart-healthy diet

One of the most significant factors affecting your heart health is your diet. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help lower your cholesterol levels, reduce inflammation, and maintain a healthy weight — all of which are key for heart health.

Choose heart-healthy fats

Not all fats are created equal. Focus on incorporating healthy fats, such as those found in olive oil, avocados, and nuts, which are high in omega-3 fatty acids. 

These fats help reduce your levels of LDL (bad) cholesterol while increasing HDL (good) cholesterol, lowering your overall risk for heart disease.

Limit processed foods

Processed foods are often high in unhealthy trans fats, sodium, and added sugars — all of which contribute to high blood pressure, high cholesterol, and weight gain. 

By minimizing your intake of processed and fast foods, you can better manage these risk factors and protect your heart.

2. Stay physically active

Regular physical activity is another important aspect of heart health. Exercise helps keep your heart strong, improves circulation, and supports a healthy weight, all of which can lower your risk of a heart attack.

Set a goal for regular cardio

Taking part in at least 150 minutes of moderate aerobic activity, such as walking, cycling, or swimming, each week significantly lowers your heart attack risk. 

If you’re new to exercise, start slowly and gradually increase your activity level over time — and be sure to talk to your Triad Internal Medicine provider before starting. 

Incorporate strength training

In addition to cardio, adding strength training to your routine at least two times a week helps you build muscle mass, reduce body fat, and improve your overall cardiovascular health.

3. Manage stress effectively

Chronic stress contributes to heart disease by increasing your blood pressure and leading to unhealthy coping mechanisms, such as overeating or smoking. Learning to manage stress in healthy ways is key for protecting your heart.

Practice relaxation techniques

Adding relaxation techniques like deep breathing, meditation, or yoga into your daily routine helps lower your stress levels and promote a sense of calm. 

Regular practice of these techniques has been shown to reduce blood pressure and improve overall heart health.

Find healthy outlets

Engaging in hobbies or activities that you enjoy, such as gardening, reading, or spending time with loved ones, gives you a healthy outlet for stress and contributes to a healthier life.

4. Monitor and control blood pressure

High blood pressure, also known as hypertension, is a significant risk factor for heart attacks. Keeping your blood pressure within a healthy range is key for reducing your risk.

Check your blood pressure regularly

Monitoring your blood pressure regularly, whether at home or during visits to your primary care provider, allows you to stay informed about your heart health. 

If your blood pressure is consistently high, your provider recommends tailored lifestyle changes or medications to help manage it.

Limit sodium intake

Reducing your sodium intake can help lower blood pressure. Try to take in no more than 2,300 milligrams of sodium per day, and work to reduce that to 1,500 milligrams if you have hypertension.

5. Quit smoking and avoid alcohol

If you’re serious about heart health, consider quitting tobacco and alcohol. 

Smoking is one of the most significant risk factors for heart disease, and quitting significantly improves your heart health. If you need help, talk to your Triad Internal Medicine provider about resources and support programs for quitting.

Alcohol raises your blood pressure and contributes to weight gain. Limit your alcohol intake to no more than one drink per day for women and two drinks per day for men to reduce your risk of heart attack.

Get personalized tips and recommendations

At Triad Internal Medicine, we understand that each person’s path to health is different. Our providers offer personalized guidance and support to help you lower your risk for a heart attack. 

We work with you to develop a comprehensive plan that aligns with your lifestyle and health goals. Our team can also recommend medical treatments and other interventions when useful to best protect your health. 

Take control of your heart health today. Schedule an appointment with a provider at Triad Internal Medicine in Asheboro, North Carolina.