Recovery includes taking steps to improve cardiovascular health and prevent another heart attack. Many daily habits can improve your heart health. Focusing on factors that you can modify will also enhance the quality of your life and overall well being. Lifestyle changes include:
can increase the amount of fatty material that collects in your arteries.
In addition, nicotine found in many cigarette and smoking reduction products make your heart work harder. Nicotine can narrow blood vessels and lead to an increases in your heart rate and blood pressure. If you continue to smoke after your first heart attack, you will nearly double your chance of having second one. When you quit, your risk of drops to that of a nonsmoker within 3 years.
Secondhand smoke is also detrimental to your health. Ask people to avoid smoking in your home or car and avoid smoky environments.
low in saturated fat
and cholesterol and rich in
fruits and vegetables
will help lower cholesterol levels, blood pressure, and body weight—three heart attack risk factors. The American Heart Association (AHA) also recommends that you add fish, which contains
omega-3 fatty acids, to your diet at least twice per week. Talk to your doctor about whether you should take omega-3 supplements.
Consider talking to a dietitian who can help you with meal planning.
After a heart attack, you will most likely be referred to a cardiac rehabilitation program, which will help you establish a life-long exercise plan. Choose exercises that you enjoy and that you will make a regular part of your day. Strive to maintain an exercise program that keeps you fit and at a healthy weight. For most people, this could include walking briskly or participating in another aerobic activity for at least 30 minutes per day on most days of the week.
Being overweight or
is associated with a higher risk of heart attack. Losing as little as 10 pounds can significantly lower that risk. To lose weight, focus on a balanced diet with whole foods and participate in regular physical activity. Talk to your doctor about recommended diets or activity. Consider working with a dietitian to help with meal planning.
You can gauge you progress by monitoring your
body mass index
(BMI). BMI of 25 and above is associated with
high blood pressure
, and increased risk of cardiovascular conditions that can lead to a heart attack.
If you have any other health conditions, such as
, or high blood pressure, it is important to follow your treatment plan. Taking any prescribed medications is important to help reduce the risk of further heart attacks. If you have questions or problems following your plan, talk to your doctor.
Heavy drinking is associated with increased risk of heart attack. Moderate drinking may lower the risk of heart attack. Moderate drinking is one drink per day for women and two drinks per day for men. One drink equals 12 ounces of beer or 4 ounces of wine or 1 ounce of 100-proof spirits. In addition, alcohol may interfere with your medications. Talk to your doctor about whether or not you should drink alcohol.
It is very common to experience mood changes, especially within the first few months following your heart attack.
can undermine your recovery and put you at risk for cardiovascular complications and death. Feelings of sadness, hopelessness, and loss of interest in your favorite activities that stay with you for at least two weeks should prompt you to call your doctor. There are several treatment options available, such as medication and/or counseling.