How to prevent a heart attack: Effective steps for a healthy heart

Eat your way to a stronger heart

A nutritious diet is one of the most powerful tools for preventing heart diseases.  

The foods you eat can affect your cholesterol levels, blood pressure, and overall heart health. Unhealthy eating habits can lead to plaque buildup in your arteries, increasing the risk of a heart attack. A balanced diet, however, can help keep your heart strong and your blood vessels clear.

Tips to take action:

• Focus on whole foods. Add more fresh fruits, vegetables, whole grains, and lean proteins, like fish, poultry, or legumes into your meals.
• Limit ultra-processed foods that are high in sugar, salt, and saturated fats.
• Choose heart-healthy fats. “Good-for-you fats” support your heart by lowering bad cholesterol (LDL) and boosting good cholesterol (HDL). Found in foods like avocados, oily fish, and nuts. In particular, the omega-3s in fatty fish, like salmon, are fantastic for your heart, helping to lower blood pressure and reduce the risk of heart disease.

Break free from smoking 

According to New Zealand’s Heart Research Institute, the risk of heart attack is up to four times higher for smokers. Tobacco smoke constricts blood vessels, contributes to plaque buildup, and reduces blood flow and oxygen in the blood.

Quitting smoking can dramatically improve your heart health over time. Even  within one year, you will reduce your risk of coronary artery disease by 50% .

Tips to take action:

• Seek support. Use nicotine replacement therapies or support groups to ease the process.
• Set a quit date. Having a clear goal can make quitting feel more achievable.
• Avoid triggers. Stay away from environments or habits that make you want to smoke.

Stay active for your heart

Regular physical activity is a cornerstone of heart health. According to the British Heart Foundation, exercise can lower your risk of heart and circulatory diseases by up to 35%.

Being active strengthens your heart muscle, improves blood circulation, and helps regulate weight, diabetes, and cholesterol.

In contrast, a sedentary lifestyle can lead to conditions like obesity and high blood pressure, which increase heart attack risk.

Tips to take action:

• Aim for at least 150 minutes of moderate exercise per week, like brisk walking, dancing, or swimming.
• Incorporate movement into your day. Do some gardening, take the stairs, park farther away, or do stretching exercises at work.

Manage your weight for a healthier heart 

 Excess weight, especially around the waist, can contribute to atherosclerosis (plaque buildup in artery walls), which puts added strain on your heart. It also increases the chances you’ll develop conditions like high cholesterol and type 2 diabetes, which can increase heart disease risk. 

Meanwhile, maintaining a healthy weight and body mass index (BMI) reduces high blood pressure and cholesterol - both risk factors for heart attacks.

Tips to take action:

• Eat mindfully. Practise portion control and avoid overeating.
• Stay active. Regular exercise supports weight management and overall health.
• Get support. Work with a nutritionist or fitness coach for a tailored plan.

Tame your stress 

Chronic stress can contribute to unhealthy eating and raise cortisol and adrenaline levels, increasing heart rate and blood pressure. Unchecked stress can also lead to behaviours that harm your heart, such as overeating, smoking, or inactivity.

Tips to take action:

• Practise relaxation techniques like meditation and deep breathing.
• Prioritise self-care. Schedule time for hobbies or activities you enjoy.
• Talk it out. Seek therapy or support groups if stress feels overwhelming.

Prioritise quality sleep

Sleep is when the body repairs itself. Lack of quality sleep, caused by sleep apnea, insomnia, or stress, may lead to high blood pressure, a risk factor for heart disease.

Disrupted sleep can also lead to fatigue, poor focus, and unhealthy lifestyle habits.

Tips to take action:

• Try to go to bed and wake up around the same time every day.
• Keep your bedroom cool and dark or dim, and minimise noise.
• Avoid screens an hour before bedtime to improve sleep quality.

Drink less, live longer

Excessive alcohol consumption can lead to high blood pressure and triglyceride levels, irregular heartbeats (arrhythmias), heart muscle disease (cardiomyopathy), and weight gain.

Tips to take action:

• Swap alcohol for sparkling water or herbal tea.
• Have alcohol-free days each week.

Stay ahead of infections 

Infections, like the flu, can strain your heart, especially for those with existing heart conditions. Illnesses can exacerbate heart issues, making prevention critical for maintaining health.

Tips to take action:

• Get vaccinated. Annual flu shots and other vaccines can lower your risk.
• Practice good hygiene. Wash your hands often and avoid being near sick individuals.

Keep your cholesterol and triglyceride levels in check

Your cholesterol levels and triglycerides play a significant role in heart health.

Cholesterol is carried through your blood by high-density lipoproteins (HDL) and low-density lipoproteins (LDL). 

• HDL cholesterol is often referred to as “good cholesterol.” It helps remove bad cholesterol from your bloodstream, thus reducing your heart disease risk.
• LDL cholesterol is known as “bad cholesterol.” When LDL levels are too high, plaque can build up in your arteries, increasing the risk of blockages that may cause a heart attack.
• Triglycerides are a type of fat in your blood that that gives your body energy. However, consistently high levels can contribute to plaque buildup in the arteries, raising your chances of a stroke, heart attack, and other heart-related issues. 

Tips to take action:

• Get your cholesterol and triglycerides checked regularly as advised by your doctor.
• Modify your diet. Reduce saturated fat intake and add fiber-rich foods in your diet.
• Take prescribed medications that can help lower high cholesterol and triglyceride levels.

Monitor and manage high blood pressure

High blood pressure, also known as hypertension, is a major contributor to heart disease. In New Zealand, about 1 in 5 adults are estimated to have high blood pressure, and many may not realise it.

Known as the "silent killer," hypertension often shows no symptoms until significant damage has already occurred. This makes regular blood pressure checks vital for early detection and prevention.

High blood pressure forces your heart to work harder. This causes the left ventricle to enlarge and thicken, increasing your heart attack risk.  

Tips to take action: 

• Check your blood pressure regularly. Use a home monitor. Many pharmacies in New Zealand offer free checks, or you can visit your GP.
• Eat a heart-healthy diet. Choose unprocessed foods, fresh fruits, vegetables, whole grains, and foods low in salt.
• Stay active. Regular exercise can help lower blood pressure and improve heart function.
• Limit or avoid alcohol, as it can increase blood pressure.
• Stop smoking. Smoking contributes to the narrowing of arteries and can increase the risk of a heart attack.

Manage diabetes effectively  

Diabetes can lead to chronic high blood sugar levels, which, over time, can damage blood vessels and harden the arteries, leading to an increased risk of heart disease and heart attacks.

Keeping blood sugar levels in control can help protect your blood vessels, reduce diabetes-related complications, and protect your heart.

Tips to take action:

• Have regular meals. Try to follow Diabetes New Zealand’s healthy plate model: eat two handfuls of vegetables, a palm size serve of protein, and a fist size serve of carbohydrates.
• Follow your treatment plan. Stick to prescribed medications or insulin regimens.
• Stay active. Regular exercise helps manage blood sugar levels.

Take your prescribed medications

Medications prescribed for conditions like diabetes and high blood pressure or cholesterol play a crucial role in lowering your risk for heart disease.

Tips to take action:

• Set reminders. Use alarms or apps to help you take your medicines on time
• Organise timely repeat prescriptions.
• Communicate with your doctor. Discuss any side effects instead of stopping medications.

Know the warning signs of a heart attack 

Knowing the signs and symptoms of a heart attack can save lives - yours and others. Chest pain, shortness of breath, nausea, and pain or discomfort in the arms or jaw are common warning signs.

Tips to take action:

• Call emergency services immediately. Never wait to see if symptoms pass.
• Educate others. Share knowledge with family and friends.

How insurance can help during serious health events

Insurance can provide crucial financial support during health emergencies, offering peace of mind and practical assistance when you need it most. Here’s an overview of how different types of insurance can help in the face of serious conditions, like heart attacks:

• Trauma insurance: Offers a lump sum payment if you experience a heart attack or another critical health event, providing immediate financial relief to help with medical expenses, recovery, or other needs.
• Comprehensive health insurance: Covers the costs of private hospital stays, treatments, specialist consultations, and diagnostics, allowing you to access faster care and reduce the financial burden of managing heart conditions, cancer, and other illnesses.
• Income protection: Provides monthly payments if your illness temporarily or permanently prevents you from working. This support can help cover bills and other living expenses while you focus on recovery.
• Total and permanent disability insurance: Delivers a lump sum benefit if a permanent disability prevents you from returning to work, ensuring you have financial resources for ongoing medical care and living costs.
• Life insurance: In the event of your passing, this provides your loved ones with a lump sum payment to cover immediate and ongoing expenses, offering financial security during a difficult time.

Cover for heart attacks and other conditions can vary depending on the insurance provider and plan and may be subject to conditions such as stand-down periods. To find the best plan for your needs, reach out to Policywise for expert advice tailored to your situation.

How Policywise can help

Policywise is a 100% free service which tells you which health, life, and disability insurance provider best fits your needs. We offer fast, comprehensive, and easy-to-understand comparisons of all leading providers, and a simple summary clearly recommending which insurer is best for your situation.

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Check out the reviews on our homepage for how other New Zealanders have found our service, because now is the time to get your personal insurance sorted. You and your loved ones deserve the most outstanding financial support possible. Book a 5-minute callback with Policywise today; our service is fast and free.

^{Disclaimer: This article is for general information only. Nothing in this blog or on this website is intended as medical, dietary, or financial advice. Although we aim to update our content regularly, you are advised to consult a Policywise adviser, health professional, or an appropriate specialist before acting on any information herein. They can factor in your personal circumstances or preferences and help guide your decision-making process.}