Can You Prevent a Heart Attack?

Statistics say someone in the United States will have a heart attack within the next 40 seconds. Blood flow to their heart will either stop or be severely reduced. Death or permanent heart damage is possible.

It’s safe to assume that’s a situation you want to avoid. So, how can you?

Cardiologist Luke Laffin, MD, has some recommendations.

Ways to reduce heart attack risk

Daily choices you make can help reduce your risk of a heart attack (myocardial infarction) or limit the severity of such an event if it happens. Here are nine things you can do to help keep your heart happy.

1. Maintain a healthy weight

Extra weight places an extra-large burden on your heart and cardiovascular system. It can damage blood vessels, drive up blood pressure and elevate cholesterol — health factors connected to greater heart attack risk.

Body mass index (BMI) is typically used to define obesity and overweight. Falling in either category increases your risk of a heart attack. The higher your BMI, the higher your risk.

Where you carry excess weight matters, too, notes Dr. Laffin. “Belly fat” around your midsection may signal an increased buildup of plaque in the walls of your arteries, making a heart attack more likely.

Bottom line? Losing even a few pounds can significantly improve your heart health and reduce heart attack risk.

2. Eat a heart-healthy diet

If you dump greasy gunk down your sink drain, odds are, you’ll be dealing with clogged pipes at some point. That same reality applies to the food you eat and your cardiovascular system.

If you regularly eat foods high in saturated fat, sugar and sodium, you’re at risk of gumming up your works, says Dr. Laffin. Over time, those types of grub — like red meat, fried foods and ultra-processed foods — can lead to plaque buildup and clogged arteries.

So, what should you be piling on your plate? The gold standard for heart-healthy eating is the Mediterranean diet, which is loaded with:

• Fruit
• Vegetables
• Whole grains
• Healthy fats (like fish, nuts and seeds)

“Years of research show that this way of eating goes beyond improving your cholesterol and blood pressure,” emphasizes Dr. Laffin. “It also lowers your risk for stroke and heart attack.”

3. Exercise regularly

Your heart is a muscle ­— and muscles grow stronger with exercise. Strengthening your ticker allows it to pump more blood through your body, which helps keep arteries more open and flexible for better blood flow.

Regular physical activity can also lower blood pressure, improve cholesterol and keep your weight in check. Those are all steps in the right direction to make a heart attack less likely.

To keep your heart healthy, the American Heart Association (AHA) recommends at least 150 minutes of moderate-intensity exercise each week. If you up the exercise intensity level to high, 75 minutes of activity will get the job done.

“Working out two to five times a week can help stave off heart disease,” says Dr. Laffin.

4. Get regular health screenings

In case you haven’t noticed, two key measures of heart health — blood pressure and cholesterol ­— keep getting mentioned. Both are “hidden” health factors that aren’t visible by just looking at your body.

Knowing your numbers in these areas and others allows you and your healthcare provider to better assess your heart attack risk, says Dr. Laffin. This is especially important as you age (heart attack risk rises as you get older), and if you have a family history of heart disease.

Medical experts recommend the following screenings to stay on top of heart health:

• Blood pressure (BP): Get an annual reading to watch for changes, even if your BP is regularly in the healthy range. That is, below 120/80. (It also doesn’t hurt to track your BP with an at-home monitor either.)
• Cholesterol: At a minimum, healthy adults should get their cholesterol checked every four to six years. Testing should be done more often if you have an elevated risk for heart disease and stroke.
• Blood glucose: Diabetes doubles your risk for heart disease. A blood glucose test screens for diabetes. The American Diabetes Association recommends regular screening beginning at age 35 or earlier if you have elevated risk factors.

“Information gained from these screenings can help you create a plan to better protect your heart,” says Dr. Laffin.

5. Manage conditions

Nearly 1 in 3 adults around the world has high blood pressure. Elevated cholesterol is even more common, affecting 39% of the global population. Diabetes, meanwhile, affects about 10% of people.

Why bring up all those statistics? It’s to emphasize that a lot of folks are dealing with conditions that bring increased heart attack risk.

Managing chronic conditions through lifestyle changes (such as diet and exercise) may help lower your risk of a heart attack, suggests Dr. Laffin. Healthcare providers may also prescribe medications to help manage your conditions. If so, keeping up with them is essential.

6. Quit smoking

Smoking a cigarette releases more than 7,000 chemicals — and that toxic collection isn’t exactly heart-friendly. It can cause atherosclerosis, a hardening and narrowing of your arteries from plaque.

This plaque buildup can eventually reduce blood flow to your heart and trigger a heart attack. (Add it to the long list of issues caused by smoking.)

The good news? If you stop smoking, you begin lowering your risk of a heart attack within 24 hours of snuffing out that final cigarette. Your risk of heart disease drops to half that of a current smoker within a year.

“Quitting smoking or avoiding the habit is an absolute must to protect your heart,” says Dr. Laffin. Talk to your healthcare provider to find the best smoking cessation method for you.

Vaping, if you’re wondering, also brings increased risk of heart attack.

7. Limit alcohol

Tipping back a few too many beers or cocktails takes a toll on your heart. In fact, downing three or more drinks in a single night works to ratchet up your blood pressure the following day.

Do that regularly, and studies show that your risk of a heart attack increases, shares Dr. Laffin.

So, what does that mean to the average person? Let’s start with this: If you’re going to drink alcohol, it’s best to do so in moderation. That’s generally defined as two or fewer alcoholic beverages a day for men and one or fewer a day for women.

8. Reduce stress

Chronic stress sets off a negative chain reaction throughout your body. Count your heart and cardiovascular system among the hardest hit areas.

How so? Well, constant stress can damage arteries and make them more prone to plaque buildup. Stress also may cause your arteries to constrict, which in extreme cases can trigger a heart attack. Add a spike in BP to the list of issues, too.

If you find yourself frequently stressed out, explore activities that can help you relax, recommends Dr. Laffin. Consider various types of meditation or seeking help from a mental health professional.

9. Get your ZZZs

Here’s a statistic that might keep you up at night: Research shows that people with insomnia are almost 70% more likely to have a heart attack than those who get enough solid shuteye.

Not getting enough sleep can drive up your blood pressure, which — as we all know by now ­— can increase heart attack risk. Most adults need seven to nine hours of sleep each night.

If you’re having trouble sleeping, work on getting on a regular bedtime schedule, advises Dr. Laffin. Other tips to improve sleep include limiting screen time before going to bed and keeping your bedroom cool.

Can you completely prevent a heart attack?

You can’t 100% eliminate heart attack risk, even if you take every possible precaution, says Dr. Laffin. Factors like genetics and aging can lead to a heart attack despite living the healthiest of lifestyles.

But there’s no doubt that building heart-healthy habits can help limit certain risk factors and improve your long-term odds.

"Taking preventive measures through lifestyle changes and risk factor modification is crucial to reducing heart attack rates,” says Dr. Laffin. “Adopting a heart-healthy lifestyle can have a dramatic impact on your heart health. It’s definitely worth the effort.”