Heart attack prevention tips
What is a heart attack?
A heart attack (myocardial infarction or ‘coronary’) refers to damage to the heart caused when the blood supply to part of the heart muscle is blocked. A heart attack happens because the blood supply has been cut off following a blockage in a branch of one of the coronary arteries (the blood vessels which supply the heart muscle).
This is usually the result of 2 processes: the development over many years of fatty plaques in the walls of the arteries and the formation of a clot on one of the plaques.
Treatment given early during a heart attack can help to dissolve the clot, reducing damage to the heart muscle.
What causes build-up in the arteries?
The process that leads to the narrowing and blockage of the coronary arteries (atherosclerosis) starts as early as adolescence and builds up slowly over the years. No single cause of coronary artery disease has been identified. There are, however, several things that are known to increase the risk of a heart attack.
These are called risk factors. The more risk factors you have, the greater your chance of having a heart attack. However, science has not revealed all the factors leading to coronary artery disease, so some people have a heart attack without having currently recognised risk factors.
Risk factors that can be influenced
- Raised blood cholesterol.
- Obesity.
- Diabetes.
- Lack of physical activity.
- Raised blood pressure (hypertension).
- Cigarette smoking.
- Stress.
Risk factors that cannot be changed
- Age.
- Gender.
- Previous history of heart disease.
- Family history of heart disease.
Keeping blood cholesterol and triglycerides low
Blood cholesterol and triglycerides are best measured as part of an overall assessment of your risk of heart disease. They can be measured by a simple blood test, which can be arranged by your doctor. Ideally, if you are at high risk of heart disease, a total blood cholesterol level of less than 4.0 mmol/L is desirable, although any reduction in high cholesterol would be of benefit. Ask for further advice from your doctor. The key points are to:
- eat less fat, especially saturated (animal) fat;
- achieve and maintain a healthy body weight; and
- keep active.
How do I eat less saturated fat?
- Use small amounts of margarine and monounsaturated and polyunsaturated oils (e.g. canola, olive, sunflower and safflower) instead of butter and other animal fats (such as dripping).
- Cut fat off meat.
- Remove skin from chicken.
- Grill meat instead of frying.
- Choose lower fat cheeses (for example, Edam, mozzarella or cottage cheese).
- Use low fat milk (less than 2 per cent fat).
- Avoid deep-fried takeaway foods.
- Minimise your intake of cakes, biscuits, pastries and chocolate. Have them only occasionally.
How do I maintain a healthy weight?
- Avoid foods high in fat: choose lean meats, cut the skin off chicken, choose low-fat dairy products, and eat fish regularly.
- Eat smaller portions.
- Reduce sugar and alcohol intake.
- Be physically active: choose activities that you enjoy and can keep up.
- If you are already overweight, you need to lose some weight. But it is important to do it slowly and properly. Avoid diets that promise rapid weight loss. Don't starve yourself or miss meals. Seek the advice of your doctor or a dietitian.
General rules for healthy eating
- Make vegetables a major part of at least one meal each day and eat fruit frequently.
- Choose wholegrain breads instead of white varieties more often.
- Eat more cereals (rice, pasta and other grains) and legumes (dried peas and beans).
- Use only small amounts of very lean meats and poultry without skin.
- Choose low-fat dairy products (milk, yoghurt and cheese).
- Try to eat fish at least twice a week (tinned or fresh), but make sure it isn't fried.
- Avoid high fat and/or high sugar bakery products, fast foods, desserts, soft drinks and confectionery.
- Use small amounts of margarine or olive oil instead of butter.
- Use monounsaturated and polyunsaturated oils for cooking (e.g. olive, canola, sunflower and safflower).
- Grill, boil, steam, bake or microwave rather than fry.
- Reduce your salt intake.
- Look for the Heart Foundation Tick for healthy food choices.
- Drink plenty of water.
Why is controlling diabetes important?
People with diabetes have a greater chance of developing heart disease than those who don't have diabetes. Diabetes can affect the vessels that supply blood to the heart. Working with your doctor to develop a plan to control your diabetes is the first step in safeguarding your heart.
Many of the lifestyle changes suggested for keeping your heart healthy (such as a good diet and regular exercise) are important in controlling diabetes. Sometimes medication is needed. Ask your doctor.
Why should I be physically active?
Active people have fewer heart attacks and have a better chance of recovery than inactive people. They also feel good, are less tired, more relaxed and are better able to cope with stress. You can do more with less effort, have better heart function and possibly lower blood pressure. Regular activity helps control weight and lower blood cholesterol levels.
Aim to accumulate 30 minutes of physical activity most days of the week. You don't have to join a gym or pound the pavements all day long. Regular brisk walking for half an hour can do the job just as well. Find a variety of activities you enjoy. Look for opportunities to put activity in your day. Every bit helps. Two or 3 sessions that add up to half an hour are OK if you can't do it all at once.
Why is blood pressure important?
High blood pressure can enlarge and weaken the heart. It also damages the blood vessels. If they become narrow or blocked, it may result in a heart attack or stroke. Get your blood pressure checked regularly, particularly as you get older, or if you are taking any medication (including the contraceptive pill), if you are overweight, have diabetes or a family history of heart disease.
To keep your blood pressure down:
- keep a healthy weight;
- exercise regularly;
- use less salt; and
- if you drink alcohol, do so in moderation.
How does smoking affect my heart?
If you smoke, your chances of a heart attack are 2 or 3 times more than for a non-smoker, and you have a higher risk of stroke and many other diseases. Lifetime smokers have a one in 2 chance of dying from smoking-related diseases and shorten their lives by an average of 14 years.
Smoking also affects the health of others around you. If you stop smoking, all the risks mentioned above soon become much less.
Should we be stressed about stress?
Although it is now clear that factors such as heredity and lifestyle are the primary problems, a person's response to stress may also contribute to their risk of heart disease. It is advisable for general health and well-being to understand what things stress us unduly, and to find ways of dealing with them. Here are some tips to keep stress under control.
- Identify the cause.
- Exercise regularly.
- Relax physically and mentally.
- Maintain healthy eating habits.
- Establish regular sleep patterns.
Last Reviewed: 17 March 2003
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