10 practical ways to reduce your heart attack risk
New research has suggested short, intense bursts of activity, such as climbing the stairs or carrying heavy shopping, could lower the risk of heart attacks, stroke and heart failure in women by up to 45%.
The study, published in the British Journal of Sports Medicine, used data from 81,052 middle-aged people taking part in the UK Biobank study, who wore an activity tracker for seven days between 2013 and 2015.
Women who recorded a daily average of 3.4 minutes of intense activity, but reported no formal exercise, were 45% less likely to have a heart attack, stroke or heart failure compared to women who did not manage any activity.
Men who managed 5.6 minutes of these activity bursts a day, but no formal exercise, cut their risk of heart attacks, strokes and heart failure by 16%.
Researchers said that "vigorous intermittent lifestyle physical activity may be a promising physical activity target for cardiovascular disease prevention, particularly in women unable or not willing to engage in formal exercise".
Longer bouts of high-intensity physical activity are well-known to be associated with significantly lower risks of cardiovascular disease. But until now it was unclear if much shorter bursts of this type of activity, may also be effective at boosting heart health.
Thankfully, upping our everyday bouts of activity isn't the only step we can take today to reduce our heart attack risk.
Do-now ways to reduce your heart attack risk
Tackle stress
Reducing your risk of heart disease doesn’t always require huge lifestyle changes, rather a focus on managing everyday factors like stress. "Chronic stress is a major contributor to heart attacks, as it can elevate blood pressure and increase inflammation in the body," explains Dr Oliver Segal, consultant cardiologist and electrophysiologist at The Harley Street Clinic.
"Taking time each day to relax, whether through meditation, deep breathing, or simply taking a walk in nature, can have a significant impact on heart health," he explains.
Start a heart-healthy diet
"Focus on foods that are rich in antioxidants, healthy fats, and fibre," explains Dr Farhan Shahid, consultant interventional cardiologist at The Harborne Hospital.
He lists fruits such as apples, berries, oranges, and bananas; vegetables like leafy greens, broccoli, and sweet potatoes; whole grains like oats, quinoa, and brown rice; and lean proteins such as skinless poultry, fatty fish like salmon and mackerel, tofu, and legumes like lentils and beans as foods to add into your diet.
Keep a regular bedtime
Recent research found people with an irregular sleep pattern could have an increased risk of heart attack or stroke. The study, published in the Journal of Epidemiology & Community Health, analysed data on more than 72,000 people taking part in the UK Biobank, and found those who doze off and wake up at extremely varied times have a 26% increased risk of a potentially fatal heart-related health emergency.
Irregular sleep patterns might harm heart health by disrupting the way the body manages blood sugar, cholesterol, inflammation and immune function, researchers suggested.
Sleep the right amount
Too little sleep but also too much sleep is associated with a decline in health which can lead to an increase in cardiovascular disease and heart attack. "The optimum sleep duration for the majority of adults is 6-8 hrs," advises Dr Jeff Foster, director of health at Manual.
Reduce saturated fats
One simple way this can be done is by switching to low fat versions of milk, cheese and butter. "You can even go a step further by skipping them altogether," suggests Dr Daniel Atkinson, clinical lead at Treated.com. "Try milk alternatives such as soya or almond milk. If you drink coffee, try drinking it black."
Drink less alcohol
If you drink alcohol regularly, limiting the amount you consume can also have a big impact on your heart health. "Drinking too much alcohol can contribute to high blood pressure, which can lead to a heart attack if not managed properly," Dr Atkinson explains.
Eat less
Sounds simple, but obesity is associated with an increased risk of heart disease, high blood pressure, high cholesterol and type 2 diabetes and all of these contribute to having a heart attack. "A simple way to start is just by reducing a small amount of the total you eat from each meal," advises Dr Foster. "So maybe take your meal and before you start remove 2-3 spoons. Or ask yourself do you really need breakfast? There is no evidence it is the best meal of the day."
Think positive
Having a positive outlook on life could considerably reduce your risk of suffering a heart attack or stroke, recent research has suggested. The major review of 200 separate research studies by a team at Harvard School of Public Health found that positivity and the ability to enjoy life's simple pleasures may keep your heart in good health.
Researchers found those with a sunny disposition were more likely to lead healthy lives, were better equipped to cope with stress and recovered from illness more quickly than their pessimistic counterparts.
Cut down on Ultra Processed Foods (UPFs)
Limiting your intake of processed foods and sugary drinks can help lower cholesterol, reduce inflammation, and regulate blood sugar levels. "A balanced diet not only supports cardiovascular health but also aids in maintaining a healthy weight, which is crucial for lowering the risk of heart disease," Dr Shahid explains.
Quit smoking
According to Dr Atkinson the chemicals in tobacco and cigarettes can clog your arteries, which means your heart has to work overtime to pump blood around your body.
"Ultimately, these choices will improve your all-round health, which is how you should think about looking after your heart health," he adds. "The fitter you are and the healthier your weight is, the less likely you are to experience a heart attack down the line."
Read more about heart health:
Three minutes of brisk walking a day could halve chance of heart attack (Telegraph, 3-min read)
Seven signs you’re having a heart attack (Yahoo Life UK, 3-min read)
UK women ‘underdiagnosed and undertreated’ for heart disease (PA Media, 4-min read)
