A cardiologist holds up an item in the shape of a heart

More than 800,000 people in the United States have a heart attack each year. In reality, the real number may be much higher, as experts estimate that at least half of all heart attacks may be “silent.” You may have noticeable symptoms that may prevent you from receiving medical treatment. All heart attacks, silent or not, can damage the heart and be life-threatening, so you want to do everything possible to avoid this serious medical event. Of course.

Although there is no surefire way to guarantee that you will never have a heart attack, there are things you can do (and avoid) to significantly reduce your risk.

RELATED: If you want to lower your risk of heart attack, there’s one habit you should break as soon as possible

The biggest risk factor for heart attack

There are several main risk factors for heart attack, and fortunately, most of them can be controlled or at least reversed.

Dr. Dr. Payal Kohli, FACC; The preventive cardiologist and founder and medical director of Cherry Creek Heart lists the main modifiable/treatable risk factors:

• cholesterol. Dr. Kohli says you need to understand your cholesterol levels and the risks associated with high LDL cholesterol. “It’s important to discuss treatment options with your doctor and consider options to lower your cholesterol if it’s high.”

• obesity. Dr. Kohli recommends maintaining a healthy weight with a BMI of 20 to 25.

• Diabetes/prediabetes. Dr. Kohli says you should aim for an HbA1c of less than 5.6.

• Hypertension or high blood pressure. Ideally, your blood pressure should be below 120/80, says Dr. Kohli.

• Lifestyle habit. This includes things like smoking, diet, exercise, and alcohol consumption.

There are some risk factors that are out of your control. In addition to age and gender, this includes:

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Daily habits that can lower your risk of heart attack, according to cardiologists

According to , there’s one change you can make that can immediately improve your risk of a heart attack. Dr. Sandeep R. Singh, MD, MBA; A cardiologist and medical advisor for Recovery Plus, he eats a healthy diet. This should include “lots of fruits, vegetables, whole grains, and lean protein,” says Dr. Singh. “You can significantly reduce your risk of heart attack by adopting a heart-healthy diet that is low in saturated fat, trans fat, sodium, and refined sugars.”

Dr. Kohli agrees with that advice. “I recommend having half fruits/vegetables/legumes, one-quarter lean protein (fish, tofu), and one-quarter whole grains on every plate,” she says. “This food should be rich in color, fresh (especially vegetables), minimally processed, and low in sodium. With this ‘recipe’ for healthy eating, you can… You can incorporate the DASH or Mediterranean diet into your life, both of which are considered “heart-healthy.” ”

Other changes you can make to reduce your risk of heart attack

In addition to improving your diet, there are some changes you can make to your daily habits to lower your risk of heart attack.

exercise

Dr. Singh says most people need to be more physically active, recommending aiming for 150 minutes a week and 30 minutes most days.

Quit smoking and limit alcohol intake

“It’s not just what we eat, it’s also about what we don’t eat or put into our bodies, including toxins,” Dr. Kohli explains. “So a heart-healthy recommendation is to avoid drinking alcohol if possible, but if you do, ideally no more than one or two drinks a week. Also, avoid drinking alcohol of any kind, such as nicotine or marijuana. We also recommend avoiding smoking. Vaping and smoking can activate inflammation, which can ultimately increase your risk of heart attack and stroke.”

learn how to deal with stress

Chronic stress can have a negative effect on your heart. Dr. Singh recommends “finding something to do that relaxes you, like deep breathing or a hobby.”

get enough sleep

Getting enough rest has many benefits, including supporting heart health. “For most adults, seven to nine hours of sleep a night is essential,” says Dr. Kohli. “And because we need quality sleep, we avoid screens near bedtime once it’s dark outside and establish a routine with proper ‘sleep hygiene’ to help us relax before bed.” and should try to follow the same routine every day while being attuned to the darkness. sunlight. Also, if you snore, you may want to discuss screening for sleep apnea. ”

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Know your risk score

Knowing which high-risk factors you need to improve can help you make positive changes. “According to the American Heart Association and the World Health Organization, 80% of heart attacks and strokes are preventable by adopting a healthy lifestyle and treating risk factors known as the ‘8 Essentials of Life,'” said Dr. Kohli. To tell. “Everyone should calculate their ‘Life Essentials 8’ score and get a personalized ‘lifestyle prescription’ on how to improve this score.”

The good news is that with a few relatively basic (but very important) changes, you can dramatically improve your heart health and lower your risk of heart attack. “Simple lifestyle changes, especially when incorporated into your life early on, can have a big impact on the course of heart disease,” says Dr. Kohli. “I like to say it’s a train on the tracks. Statistically, heart disease is a major medical crisis worldwide, and in the United States we’re trying to figure out where the train is going. But small changes in the train’s trajectory early in life can send the train to a completely different destination. If you know your numbers, you can know your risks. You can (and you can change it).”

Next, check out 25 foods that are good for your heart.

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