The #1 Way to Lower Your Heart Attack Risk Naturally, According to Cardiologists

Every 40 seconds, someone in the U.S. has a heart attack. That’s a pretty sobering statistic, right? A heart attack happens when blood flow to the heart is reduced or stopped, which deprives the heart of the oxygen it needs.

Fortunately, there are ways to lower your risk of ever experiencing a heart attack—or experiencing a second heart attack if you have already had one. There’s one way in particular cardiologists say is extremely effective in lowering the risk.

Related: ‘I Had a Heart Attack at age 45, and I Was Shocked by What It Felt Like’

The #1 Way To Lower Your Heart Attack Risk Naturally, According to Cardiologists

If you want to lower your heart attack risk, the best action you can take is not smoking. “Quitting smoking is one of the most effective steps for lowering heart attack risk. Smokers are twice as likely to have a heart attack compared to non-smokers and the benefits of quitting are almost immediate; within 24 hours, heart attack risk starts to decrease,” says Dr. Gregory J. Mishkel, MD, MBA, division head of cardiology, co-director of the Cardiovascular Institute and vice president of cardiology operations at Endeavor Health.

Dr. Jayne Morgan, MD, cardiologist and vice president of medical affairs at Hello Heart, also says that not smoking is the best way to protect your heart. “More and more evidence is pointing to tobacco smoke’s negative effects on the cardiovascular system. People are often surprised to hear that smoking even one cigarette increases their risk of a heart attack,” she says.

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Why is smoking so detrimental to heart health? Dr. Mishkel explains that smoking directly injures the lining of arteries, increases blood pressure and leads to plaque buildup. “These effects significantly heighten the risk of heart disease and stroke. Quitting smoking allows blood pressure and heart rate to return to healthier levels, reduces clot formation and allows the arteries to recover over time,” he says.

If you currently smoke and want help quitting, Dr. Mishkel recommends working with a physician or counselor who specializes in smoking cessation. “They can prescribe medications to reduce cravings and suggest effective behavioral techniques,” he says. He also recommends setting clear, small and achievable goals, such as reducing the number of cigarettes smoked a day leading to a complete cessation timeline. “Consistency of effort is the key, so don’t get hung up on lapses. Zero cigarettes is fantastic, but a smaller number is also great,” he says.

Related: Eliminating This One Food From Your Diet Can Lower Your Cholesterol and Blood Pressure, According to Cardiologists

Other Ways To Reduce Your Heart Attack Risk

Even if you’ve never smoked a cigarette in your life, you aren’t off the hook for being completely risk-free of experiencing a heart attack. “The risk of a heart attack increases with age, especially for men after age 45 and women after age 50. In particular, once women enter menopause, they can be up to three times more likely to suffer from a heart attack,” Dr. Morgan says.

Dr. B. Keith Ellis, MD, director of cardiovascular services and the director of the Chest Pain Center at Houston Methodist Sugar Land Hospital, says that incorporating a healthy diet and lifestyle habits that protect against diabetes, elevated cholesterol, high blood pressure and obesity also help lower one’s heart attack risk.

What does this look like? Dr. Ellis is a big fan of the DASH (Dietary Approaches to Stop Hypertension) diet or Mediterranean diet. Both eating plans emphasize heart-healthy foods like vegetables, fruit, plant-based proteins, fish, whole grains and unsatuated fats while minimizing foods high in sugar, sodium or saturated fat. The DASH diet has been scientifically found to significantly lower the risk of having a heart attack. The same can be said for the Mediterranean diet. Dr. Ellis says that it’s also important to minimize alcohol consumption. Even moderate alcohol consumption increases the risk for heart attacks.

Related: If You Want to Lower Your Heart Attack Risk, Cardiologists Say You Should Do This One Thing Every Day

All three cardiologists say that regular exercise can also help lower the risk of experiencing a heart attack. “Engage in at least 150 minutes of moderate aerobic activity weekly because exercise strengthens the heart and reduces cholesterol. The goal is to elevate heart rate and break a mild sweat,” Dr. Mishkel says, referring to the American Heart Association’s exercise recommendations.

Dr. Ellis and Dr. Mishkel say that getting consistent, good quality sleep and doing what you can to manage stress levels also help lower one’s heart attack risk. “Chronic stress can increase heart attack risk by raising blood pressure, stress hormones, interfering with sleep and promoting inflammation. Consider stress management techniques like mindfulness, breathing exercises and physical activity,” Dr. Mishkel says.

If you are currently taking medication to manage cholesterol, Dr. Morgan says it’s important to stick with the medication regime prescribed by your physician. These medications truly can be lifesaving for those who need them.

There is so much in your control to lower your risk of experiencing a heart attack. Put these cardiologist-recommended tips into practice and you’ll not only be supporting your heart health, your entire body will benefit.

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Sources

• Dr. Gregory J. Mishkel, MD, MBA, Division Head of Cardiology, Co-Director of the Cardiovascular Institute and Vice President of Cardiology Operations at Endeavor Health
• Dr. Jayne Morgan, MD, cardiologist and the Vice President of Medical Affairs at Hello Heart
• Dr. B. Keith Ellis, MD, Director of Cardiovascular Services and the Director of the Chest Pain Center at Houston Methodist Sugar Land Hospital,