Lifestyle Changes to Prevent a Heart Attack

The First 90 Days After a Heart Attack: Life After a Heart Attack

Your lifestyle is your best defense against heart disease. The following goals can help you reduce some risk factors for heart disease, heart attack and stroke.

Stop smoking

If you smoke, quit. If someone in your household smokes, encourage them to quit. We know it's tough. But it's tougher to recover from a heart attack or stroke or to live with chronic heart disease. Commit to quit. We're here to help if you need it.

Choose good nutrition

A healthy diet is one of the best weapons to fight heart disease. The food you eat can affect other controllable risk factors: cholesterol, blood pressure, blood sugar levels and weight.

• Choose nutrient-rich foods over nutrient-poor foods. Nutrient-rich foods have vitamins, minerals, fiber and other nutrients but are lower in calories.
• Choose a healthy diet high in vegetables, fruits and whole grains.
• Include low-fat dairy products, skinless poultry, fish, legumes, nontropical vegetable oils and nuts.
• Limit saturated and trans fats, red and processed meats, added sugars, sugar-sweetened beverages and sodium.

To stay at a healthy weight, balance your diet with your physical activity so you burn up as many calories as you take in.

Lower high blood cholesterol

You've got to reduce your intake of saturated fat, avoid trans fat and get moving. If diet and physical activity alone don't get those numbers down, then medication may be needed.

• Total cholesterol

Your total cholesterol score includes LDL, HDL and triglycerides.

• Low-density-lipoprotein (LDL) cholesterol = "bad" cholesterol

A low LDL cholesterol level, less than 70 mg/dL, is considered good for your heart health. However, your LDL number should not be the main factor in guiding treatment. If you have an increased risk for heart disease or stroke, your health care professional may recommend lifestyle changes and medication to lower your LDL.

• High-density-lipoprotein (HDL) cholesterol = "good" cholesterol

With HDL (good) cholesterol, higher levels are typically better. Low HDL cholesterol puts you at higher risk for heart disease. People with high blood triglycerides also usually have lower HDL cholesterol. Lower HDL cholesterol can come from:

- Genetic factors

- Type 2 diabetes

- Smoking

- Being overweight

- Being inactive

• Triglycerides

Triglycerides are the most common type of fat in the body. Normal triglyceride levels vary by age and gender. A high triglyceride level combined with low HDL cholesterol or high LDL cholesterol can lead to atherosclerosis. Atherosclerosis is the buildup of fats in artery walls, raising the risk for heart attack and stroke.

Lower high blood pressure

High blood pressure is a major risk factor for stroke. Shake that salt habit, take your medications and get moving. Those numbers need to get down and stay down. The optimal blood pressure level is less than 120/80 mm Hg.