6 Ways to Lower Your Risk for a Heart Attack

You can live without a limb, a kidney, or an eye, but your heart is nonnegotiable, which is why heart disease is the leading cause of death in the United States and worldwide.

According to the Centers for Disease Control and Prevention, every 33 seconds, an American dies from heart disease — that was 702,880 people in 2022 alone — accounting for one in every five deaths.  

We don’t want to scare you; we hope to inspire you to take your heart health seriously. 

Our board-certified cardiologists at Advanced Medical Care in Brooklyn and Queens, New York, see far too many Americans succumb to cardiovascular disease, which is even more tragic because it’s preventable. 

We’re on a mission to help people take control of their heart health, starting with these practical tips.

1. Eat right

Eating junk is bad for your heart. The good news is that swapping processed foods for fruits, vegetables, whole grains, and lean proteins like fish and poultry makes a huge difference. 

If you want to really clean up your diet, cut back on saturated fats, trans fats, and cholesterol, which can contribute to plaque buildup in your arteries.

Our pro tips

Omega-3 fatty acids reduce inflammation and lower heart disease risk, so at least two or three times a week, eat fatty fish like salmon and mackerel — they’re swimming in omega-3s.

2. Move more

Your heart is a muscle, and like all muscles, it needs exercise. Regular physical activity strengthens your heart and helps you maintain a healthy weight and lower blood pressure. The American Heart Association recommends a minimum of 150 minutes of moderate-intensity exercise per week.

Our pro tips

Mix it up by combining aerobic exercises like walking or cycling with strength training activities to get a well-rounded workout, and do activities you enjoy so you’ll stick with your exercise routine.

3. Don’t smoke

This one is a no-brainer. Smoking is a major risk factor for heart disease because it damages your blood vessels, reduces the amount of oxygen in your blood, and increases your blood pressure and heart rate. 

Our pro tips

Don’t try to quit smoking alone. Support programs, counseling, and medications can help you quit smoking faster and for good.

And do yourself a favor — stay away from situations or activities that make you want to smoke.

4. Get a handle on stress

Stress is so widespread that many people don’t realize it isn’t normal — and not healthy. Chronic stress contributes to high blood pressure and heart disease, so learning how to manage stress is in your best interest.

Our pro tips

Try practicing mindfulness techniques like meditation and deep breathing to help you relax and lower your stress levels.

Don’t isolate yourself. Stress breeds when you’re disconnected from your fellow humans, so hang out with family and friends who provide emotional support.

5. Pay attention to your blood pressure and cholesterol levels

High blood pressure and high cholesterol often go hand in hand with heart attacks. Regularly monitoring them allows you — and us — to catch and treat potential problems early.

Our pro tips

Get a home monitoring kit to check your blood pressure and cholesterol levels between doctor visits.

Speaking of doctors, listen to their advice. If we prescribe medication, take it. If we recommend lifestyle changes, do it. Following expert medical advice can prevent a heart attack and save your life.

6. Watch your weight

Being overweight or obese increases your risk of heart disease, but losing even a small amount of weight can improve your heart health.

Our pro tips

When we say, “watch your weight,” we mean using a food diary or app to monitor your eating habits and stay accountable.

Avoid crash diets, social media diets, and celebrity-endorsed “magic” weight loss products. Aim for gradual, sustainable weight loss. Our IV drip therapy can balance your nutrition and set you up for weight loss success. 

Help for your heart

If you already have heart problems, our cardiovascular team is here to help. We use the latest technology and techniques to address all kinds of heart conditions, such as:

• Congestive heart failure
• Atrial fibrillation
• Angina
• Premature cardiac beats
• Myocardial infarction
• Cardiac arrhythmia
• Cardiomyopathy

Whether you’re looking to avoid or treat heart problems, the Advanced Medical Care team has the expertise to ensure your ticker ticks as long as possible. 

Call Advanced Medical Care in Brooklyn or Queens, or book online to consult with one of our heart specialists.