How to Lower Your Risk of a Heart Attack

Heart disease is the leading cause of death in the United States — a statistic you want to avoid at all costs.

Dr. Bhupinder Singh, our board-certified cardiologist at Heart and Vascular Care in Plano and McKinney, Texas, can help you prevent heart attacks through simple lifestyle changes and routine care. Here, he explains a few practical strategies to reduce your risk of a heart attack.

Quit smoking to protect your heart

Smoking significantly increases your risk of heart disease and heart attacks. Tobacco damages your blood vessels, causes artery plaque buildup, and raises blood pressure. The good news is that even if you’ve tried to quit in the past, giving up smoking at any stage can reverse much of this damage over time.

Dr. Singh and our Heart and Vascular Care team can help you create a customized plan to quit smoking. Counseling, nicotine replacement therapies (like patches or gum), mobile apps, and online resources such as 1-800-QUIT-NOW give you all the support you need to kick the habit.

Eat heart-healthy foods

Your diet affects your heart health. A poor diet, especially one high in saturated fats and processed foods, leads to weight gain, high cholesterol levels, and plaque buildup in your arteries..

Do your heart a favor; eat more:

Vegetables and fruits
Whole grains like quinoa, oats, and brown rice
Lean proteins, such as skinless poultry and fish high in omega-3 fatty acids
Healthy fats from olive oil, avocado, and nuts
Legumes, including beans and lentils

Heart-friendly diets like the Mediterranean or DASH Diet can lower cholesterol and blood pressure. If meal planning feels overwhelming, we can connect you with nutrition resources to help you get started.

Exercise regularly

Making regular physical activity a priority has immense cardiovascular benefits. Exercise strengthens your heart, improves blood circulation, lowers blood pressure, and balances cholesterol levels.

Aim for a combination of:

Aerobic activities like brisk walking, swimming, jogging, or cycling
Resistance training, such as weightlifting, which builds muscle and reduces fat
Flexibility and balance exercises, like yoga or tai chi

Dr. Singh recommends starting small if you’re new to exercising. Even short 10-minute daily walks can add up and make a noticeable impact over time.

Monitor your numbers

Keeping track of the following health issues is crucial for preventing heart disease and catching problems early.

Blood pressure

High blood pressure strains your heart and contributes to artery damage. Aim for levels under 120/80 mmHg.

Cholesterol

LDL (“bad”) cholesterol leads to plaque buildup in arteries, while HDL (“good”) cholesterol helps clear it. Work toward optimal levels with a balanced diet and medication if necessary.

Blood sugar

High blood sugar damages blood vessels and raises the risk of diabetes. Fasting blood sugar below 100 mg/dL is ideal.

Dr. Singh offers comprehensive screenings for these metrics and can guide you in managing abnormalities. Regular check-ups are key to staying proactive.

Manage stress

Constant stress takes a toll on your heart. It increases blood pressure and could lead you to cope by overeating or smoking. Incorporating stress management techniques into your routine is essential for heart health.

Try these stress-busting activities:

Meditation or mindfulness to calm your mind
Physical activity like yoga or a nature walk
Deep breathing exercises to promote relaxation
Ease your stress by talking with loved ones

Dr. Singh recognizes that stress is a standard part of life and offers counseling strategies to help you balance mental and physical well-being.

Stay on top of your health with regular care

Seeing a cardiologist before heart disease symptoms arise can be a lifesaving preventive measure. At Heart and Vascular Care, Dr. Singh provides personalized care focused on risk reduction and disease prevention. Take the first step toward a healthier heart by booking an appointment online or calling us today.