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Heart attack is the leading cause of death in the United States. Although a heart attack (or cardiac arrest) may be preceded by symptoms of heart disease, some heart attack victims do not develop symptoms until the day they have their first heart attack.
It is striking that heart attacks are so common and cause so much pain, yet most of them are preventable: read on to learn 5 lifestyle changes that can prevent nearly 80% of heart attacks.
Causes and signs of a heart attack
according to Mayo ClinicA heart attack occurs when one or more of the coronary arteries is blocked. Over time, a coronary artery can narrow due to the buildup of various substances, including cholesterol (atherosclerosis). This condition, known as coronary artery disease, causes most heart attacks.
Another cause of a heart attack is a coronary artery spasm that blocks blood flow to part of the heart muscle. Tobacco use and illicit drugs, such as cocaine, can cause life-threatening seizures. A heart attack can also be caused by a rupture in an artery in the heart (spontaneous coronary artery dissection).
People generally know that A Crushing chest pain Or sudden sudden pain in the left arm may indicate a heart problem, but many do not know that there are other signs that may mean a heart problem (in addition to… Chest pain), and I wrote about them in my article about 10 signs of a heart attack that you should never ignore.
So what can you do to prevent heart disease and keep your heart healthy? Good, The good news is that 79-90% of heart attacks can be avoided with five simple lifestyle changes..
Hidden heart risks you may have overlooked
Before we get to the five proven habits, there’s one powerful—but often underrated—factor you should know about: sugar.
Recent research shows that high sugar intake plays a direct role in heart disease, even in people who appear healthy.
A 2014 He studies Published in JAMA Internal Medicine It found that people who consumed 25% or more of their daily calories from added sugar were twice as likely to die from heart disease than those who consumed less than 10%.
In 2023 inclusive review Published in British Medical Journal The relationship confirmed: Added sugar was significantly linked to heart attacks, strokes, and metabolic disorders.
until American Heart Association warns Excess sugar — especially from sugary drinks — raises triglyceride levels, lowers good cholesterol, and increases inflammation, all of which damage the cardiovascular system.
Bottom line? Reducing added sugars is one of the simplest and most impactful steps you can take to protect your heart.
Now, let’s take a look at five proven lifestyle habits that can help prevent nearly 80% of heart attacks – starting today.
5 lifestyle changes that can prevent nearly 80% of heart attacks
A long-term study from Sweden Karolinska Institutetpublished in Journal of the American College of CardiologyIt followed participants over 11 years and identified five powerful lifestyle factors that reduced the risk of heart attacks by 79%.1
- Healthy diet
- no smoking
- Being physically active (walking/cycling more than 40 minutes a day and exercising more than 1 hour a week)
- Healthy waist circumference (<95 cm)
- Moderate alcohol consumption
This study was published in Journal of the American College of Cardiology In September 2014, it was a longitudinal piece of research, meaning it followed a group of people in one country (Sweden) for 11 years. At the end of the study, those who participated in the five specific healthy lifestyle habits had a 79% reduced risk of heart disease.1
Another search A study from about 10 years earlier had similar results. This research article took a look at people from over 50 countries around the world. Published in 2004 in the British magazine LancetThis study showed similar results, but also included diabetes-related and psychosocial factors. The research concluded that these factors account for 90% of the reduction in heart attack risk in men and 94% in women.2
It’s clear from looking at new and old research that lifestyle habits play a big role in the likelihood of developing heart problems, and your risk of having a heart attack can be reduced by 79-90% by making some simple, if sometimes difficult, lifestyle changes.
Lifestyle changes to promote heart health
Both studies showed that our lifestyle choices play an important role in whether or not we develop heart disease or may be at risk of heart attacks.
If you’re wondering if you can do something to help protect your heart health, here are some options you can consider exploring:
Healthy eating
Eating a heart-friendly diet may be one of the most important things you can do to stave off a heart attack.
Eating foods that are high in fiber, low in trans fat, and contain adequate levels of nutrients such as vitamins and minerals can help your entire body be healthier, including your heart.
Follow a diet rich in fruits, vegetables and lean proteins (for vegetarians see these Meat-free protein sources), healthy fats (such as from Nuts and seeds and avocado) and low Processed foods It can help your heart keep beating for a long time to come.
Limit alcohol consumption
It was found that those who reduced alcohol consumption had lower chances of having a heart attack (those who drink 10-30 grams of alcohol per day according to This study). in spite of American Heart Association It is more generous in its dosage and recommends limiting alcohol consumption to no more than two drinks per day for men and no more than one drink per day for women.
The National Institute on Alcohol Abuse and Alcoholism defines a drink as 1-1/2 fluid ounces (fluid ounce) of 80 proof spirits (such as bourbon, Scotch, vodka, gin, etc.), 5 fluid ounces of wine, or 12 fluid ounces of regular beer.
Too much alcohol can raise your IQ blood pressure And triglyceride levels, cabbage also adds additional calories, which may cause weight gain.
Get rid of cigarettes
Smoking is prohibited for health, and this extends to heart health.
Cigarette smoking can have a severe negative impact on heart health in addition to the lung damage it may cause with COPD and Lung cancer.
To protect your heart, quit smoking cigarettes. If you can’t do it “cold turkey”, consider using natural remedies to help you along the path to wellness. For example, try these: 5 natural ways to quit smoking (scientifically proven).
Belly fat factor
Both of the research studies mentioned above showed that “abdominal obesity” — also known as belly fat — was a significant contributor to heart attack risk.
Visceral fat (fatty organs) People with visceral fat often develop in the abdominal area, which appears as a “cylindrical belly.” Belly fat, which is so dangerous to heart health, may feel hard to the touch or soft to the touch, but either way, it can be downright deadly.
So, what’s healthy for your waist circumference? According to a recent study, a waist circumference smaller than 95 cm is ideal.
The main thing here is the fat in the internal organs, or viscera. Take steps to reduce visceral fat (and belly fat) to ensure long heart life.
For starters avoid These eight foods And start eating these Foods that burn belly fat.
You can find more information on how to lose your belly without counting calories or starving yourself in my eBook Blast your belly fat.
Be physically active
Indeed, both studies found that regular exercise is crucial for maintaining good heart health.
Being a “couch potato” is bad for you, and can contribute to health problems — especially heart problems. This is what I mentioned in my article about him How sitting slowly is killing you and what you can do about it.
Your body is designed to be used, and the latest study talks about walking or riding a bicycle more than 40 minutes a day and exercising more than an hour a week. So make sure to exercise regularly. It can make a huge difference in your heart health (and the rest of your body, too!).
According to National Heart, Blood, and Lung InstituteEveryone should try to participate in moderate-intensity exercise for at least 2 hours and 30 minutes per week, or vigorous exercise for 1 hour and 15 minutes per week. Exercise such as Fast walkingOxygen is any exercise in which your heart beats faster and uses more oxygen than usual. The more active you are, the more you benefit.
Get stress under control
Both chronic (long-term) and acute (short-term but intense) stress can have a terrible impact on your health, and I’ve already written about The negative effects caused by stress on the body.
Stress is also a factor mentioned by the American Heart Association. The association notes that some studies have found a relationship between stress and an increased risk of cardiovascular disease Stroke.
It has been found that some of the ways people deal with stress are through bad habits such as excessive drinking, smoking, or overeating.
Extreme stress or an emotionally disturbing event has also been found to trigger a heart attack.
Learn how to manage stress and relax your mind. You can try activities that reduce stress, such as contemplation, YogaOr exercise, pursue a favorite hobby, or talk to a close family member or supportive friend. You can also use some Essential oils for stress and anxiety.
Management of diabetes and high blood pressure
The American Heart Association also states that at least 68% of people under the age of 65 with diabetes die from some form of heart disease.3
Other risk factors such as high blood pressure, high cholesterol, smoking, obesity, and lack of physical activity can significantly increase a person with diabetes’ risk of developing cardiovascular disease.
If you have diabetes, you can control your blood sugar level by eating these foods foods, Spices and herbs And so is consumption Apple cider vinegar (ACV) and Okra water. You can also find information in my article about the best ones Ways to lower high blood pressure naturally.
Remember – your lifestyle choices are your best defense against heart disease and heart attacks, and they are also your responsibility.
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