Prevent Heart Attack

Making lifestyle changes is the most effective way to prevent having a heart attack (or having another heart attack). There are three main steps you can take to help prevent a heart attack (as well as stroke).

• Eat a healthy, balanced diet
• Avoid smoking
• Keep your blood pressure at a healthy level

Diet

Eating an unhealthy diet high in fat can worsen atherosclerosis (hardening of the arteries) and increase your risk of heart attack. High-fat foods cause fatty plaques to build up in arteries because they contain cholesterol.

Types of cholesterol:

• Low-density lipoprotein (LDL) – this is mostly made up of fat plus a small amount of protein; this type of cholesterol can block your arteries, so it is often referred to as “bad cholesterol
• High-density lipoprotein (HDL) – this is mostly made up of protein plus a small amount of fat; this type of cholesterol can reduce deposits in your arteries, so is often referred to as “good cholesterol

There are also two types of fat – saturated and unsaturated. Avoid foods high in saturated fat as they increase bad cholesterol levels.

Foods high in saturated fat include:

• Meat pies
• Sausages and fatty cuts of meat
• Butter and ghee
• Lard and cream
• Hard cheese
• Cakes and biscuits
• Foods containing coconut or palm oil

Smoking

Smoking is a major risk factor for heart attacks because it causes atherosclerosis and raises blood pressure. If you decide to stop smoking, your GP will be able to refer you to an NHS Stop Smoking Service, which will provide dedicated help and advice about the best ways to quit. You can also call the NHS Smoking Helpline on 0300 123 1014 (England only). Specially trained helpline staff will offer free expert advice and encouragement. If you are committed to quitting but do not want to be referred to a stop smoking service, your GP should be able to prescribe medical treatment to help with withdrawal symptoms you may experience. For more information about giving up smoking, read our stop smoking page.

Weight Management

Being overweight forces your heart to work harder to pump blood around your body, which can raise your blood pressure. Find out if you need to lose weight with the BMI healthy weight calculator. If you do need to shed some weight, it is worth remembering that losing just a few pounds will make a big difference to your blood pressure and overall health. Get tips on losing weight safely.

Exercise

Being active and taking regular exercise will lower your blood pressure by keeping your heart and blood vessels in good condition. Regular exercise can also help you lose weight, which will help lower your blood pressure.

Low-impact activities such as walking, swimming, and cycling are recommended. More strenuous activities, such as playing football and squash, may not be recommended. Check with the doctor in charge of your care.

After a First Heart Attack

• Eat
• Regular Aerobic Excercise
• Avoid smoking and excessive alcohol intake
• Prevention of Diabetes and early effective management
• Yoga