Heart Attack Prevention: What You Can Do Today

Want to cut your chance of a heart attack? Small, doable moves add up fast. Below are clear steps you can use now — no fancy jargon, just practical actions that lower risk and keep you feeling better day to day.

Everyday habits that really matter

Check your blood pressure at home or at the pharmacy. High blood pressure is the single biggest controllable risk. Aim to know your numbers and talk to your doctor about a target that fits your age and health.

Move more. Shoot for about 150 minutes of moderate activity a week — brisk walking, biking, or swimming. If that sounds like a lot, start with two 10‑minute walks a day and build from there. Regular movement improves blood pressure, cholesterol, and weight.

Clean up your plate. Focus on vegetables, fruits, whole grains, legumes, nuts, and lean proteins like fish. Cut back on processed food, sugary drinks, and too much red or processed meat. Swap a snack of chips for a handful of nuts or an apple — small swaps add up.

Quit smoking and limit alcohol. If you smoke, get help to quit — it’s the single biggest thing you can do right now. For alcohol, keep it moderate: think one drink a day for women, up to two for men, and less if your doctor recommends it.

Sleep and stress matter. Aim for 7–9 hours of sleep nightly. If stress is constant, try short practices like 5 minutes of breathing, a quick walk, or talk therapy. Stress increases blood pressure and harms heart health over time.

Medical steps: meds, tests, and what to watch for

Know your numbers: cholesterol, A1c (if you have diabetes or are at risk), and waist size. Ask your doctor how often to check these. If you have high cholesterol or diabetes, medications like statins or diabetes medicines can cut heart attack risk a lot — take them as prescribed.

Aspirin shouldn't be taken casually for prevention. Only use aspirin for prevention if your doctor tells you to — it depends on your age and risk. Same with supplements: some help, some don’t, so ask before spending money or adding pills.

Learn heart attack signs and act fast. Common signs include chest pressure or pain, shortness of breath, sweating, nausea, or sudden lightheadedness. If symptoms are sudden or severe, call emergency services immediately — faster treatment saves heart muscle and lives.

Join a plan you can stick with. Whether it’s a walking buddy, a cooking class, or a follow-up schedule with your clinic, pick something that fits your life. Small, consistent changes beat big, short-lived attempts.

If you’re unsure where to start, ask your primary care provider for a simple risk check. They can help set targets and make a realistic plan. Heart attack prevention is mostly about steady daily choices and good medical follow-up — you don’t need perfect, just consistent.