DISC Health Equity Action Lab
Preventing a Heart Attack: Your Guide to a Heart-Healthy Lifestyle
Preventing a heart attack involves managing health factors and behaviors through a heart-healthy lifestyle and regular health screenings. By understanding your risks, making informed choices, and adopting healthier habits, you can significantly reduce your chances of experiencing a heart attack.
Things to Know and Manage for Heart Attack Prevention
Know Your Key Health Numbers
Regularly monitor and manage your blood pressure, cholesterol levels (especially LDL or “bad” cholesterol), and blood sugar levels. High levels in these areas are major risk factors for heart disease and heart attacks. Work with your healthcare provider to keep these numbers within a healthy range.
Understand Your Personal Risk Factors For Heart Attacks
Your risk of a heart attack can increase due to factors like age, sex, family history of heart disease, and pre-existing conditions such as diabetes, obesity, or autoimmune disorders. Knowing your personal risk factors allows you to take proactive steps to mitigate them.
Recognize Symptoms of a Heart Attack
Heart attack symptoms can vary, especially between men and women. Common symptoms include chest pain, shortness of breath, nausea, and discomfort in the arms, back, neck, or jaw. Women may also experience fatigue, dizziness, or indigestion-like symptoms. Recognizing these warning signs is critical for seeking immediate medical attention.
The Power of Lifestyle Changes
Making lifestyle changes is one of the most effective ways to prevent a heart attack. Even small adjustments can lead to significant improvements over time. Here’s how to adopt a heart-healthy lifestyle:
Things to Avoid and How to Avoid Them
Avoid All Forms of Tobacco
How: If you smoke or use e-cigarettes, quitting is essential. Avoid exposure to secondhand smoke as well. The risk of heart disease begins to drop as soon as a day after quitting. Seek support through smoking cessation programs or nicotine replacement therapies.
Avoid an Unhealthy Diet
How: Limit foods high in saturated and trans fats, added sugars, and sodium. Instead, focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Consider following a Mediterranean diet or the DASH eating plan for optimal heart health.
Avoid a Sedentary Lifestyle
How: Aim for at least 150 minutes of moderate-intensity aerobic activity (like brisk walking or cycling) or 75 minutes of vigorous activity per week. Incorporate movement throughout your day, such as taking short walks or stretching during long periods of sitting.
Avoid Excessive Alcohol Consumption
How: If you drink, do so in moderation—up to one drink per day for women and up to two drinks per day for men. Excessive alcohol consumption can raise blood pressure and triglyceride levels, increasing your risk of a heart attack.
Avoid Chronic, Unmanaged Stress
How: Practice healthy coping mechanisms such as meditation, yoga, or deep-breathing exercises. Avoid unhealthy stress responses like overeating, drinking, or smoking. Regular physical activity can also help reduce stress levels.
Avoid Not Getting Enough Sleep
How: Aim for 7 to 9 hours of quality sleep each night. Establish a consistent sleep schedule, and create a sleep-friendly environment by keeping your bedroom dark, quiet, and cool.
Avoid Untreated Health Conditions
How: Work with your healthcare team to manage conditions like high blood pressure, high cholesterol, and diabetes. Follow prescribed treatments and never stop taking medications without consulting your doctor.
Additional Resources for Heart Health
For more tips on maintaining a heart-healthy lifestyle, check out this article on The Narrative Matters about the importance of regular health screenings. Additionally, organizations like the American Heart Association provide valuable resources and support for heart health.
Conclusion
Preventing a heart attack is within your control when you focus on managing key health factors and adopting a heart-healthy lifestyle. By avoiding harmful habits, staying active, eating well, and addressing health conditions, you can significantly reduce your risk. Start small, stay consistent, and prioritize your heart health today.
About
DISC Health
The Health Equity Action Lab (HEAL) is an initiative by Dynasty Interactive Screen Community aimed at addressing health disparities in the U.S. and globally. By engaging media and stakeholders, HEAL seeks to reduce health inequalities and raise awareness. Their approach includes overcoming socio historical barriers and confronting the institutional, social, and political factors that perpetuate healthcare inequality.
Howard University Hospital (HUH)
Howard University Hospital, established in 1862 as Freedmen’s Hospital, has a rich history of serving African Americans and training top medical professionals. Located in Washington, D.C., it is the only teaching hospital on the campus of a historically Black university. HUH is a Level 1 Trauma Center and a critical healthcare provider for underserved populations. It offers advanced medical services, including robotic surgery, and has received numerous accolades for excellence in specialties like heart care, stroke treatment, and radiology.
Learn more about Howard University Hospital (HUH)
Howard University Faculty Practice Plan (FPP)
The Howard University Faculty Practice Plan is a multi-specialty physician group in Washington, D.C., dedicated to advancing healthcare and eliminating health disparities. It offers comprehensive services, including primary and specialty care, mental health, imaging, and cancer care, all connected to Howard University Hospital. FPP emphasizes patient-centered, respectful care for the diverse community and provides free health screenings and events to promote wellness.
Learn more about Howard University Faculty Practice Plan (FPP).
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