To prevent a heart attack, the most effective approach is making sustainable lifestyle changes. Key prevention strategies include:
- Eating a healthy, balanced diet, preferably Mediterranean-style, rich in whole grains, fruits, vegetables, fish, and healthy fats like olive oil, while limiting saturated fats, trans fats, and processed foods.
- Quitting smoking and avoiding tobacco or exposure to secondhand smoke, as smoking significantly raises the risk of heart disease.
- Engaging in regular physical activity, aiming for at least 150 minutes of moderate aerobic exercise per week, such as brisk walking, and including strength training.
- Maintaining a healthy weight, especially keeping waist circumference below about 40 inches for men and 35 inches for women, to reduce strain on the heart and lower risk factors like high blood pressure and cholesterol.
- Monitoring and managing blood pressure, cholesterol, and blood sugar levels with medical guidance if needed.
- Limiting alcohol intake to moderate levels or less.
These steps together can reduce the risk of heart attack by a substantial margin, around 80% if all are followed diligently. Starting with one or two changes and gradually adopting more healthier habits is recommended to make the effort manageable and effective.
