Making changes that make your arteries healthier will help lower your risk for both
heart attack and stroke. If you have heart disease, you may need to work on a few
aspects of your lifestyle. But remember that the things that are good for your arteries,
heart, and brain are also good for the rest of your body.
Your healthcare provider will work
with you to make lifestyle changes as needed to help prevent your heart disease from
getting worse. If it gets worse, that can lead to heart attack or stroke. Factors
you
may need to work on include:
-
Diet.
Your healthcare provider will give you information on dietary changes that
you may need to make. Your provider may advise that you see a registered dietitian
for help. Changes may include:
-
Reducing fat and cholesterol intake
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Reducing sodium (salt) intake, especially if you have high blood pressure
-
Eating more fresh
vegetables and fruits
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Eating lean proteins, such as fish, poultry, and legumes (beans and peas) and eating
less red meat and processed meats
-
Eating low- or no-fat
dairy products
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Using vegetable and nut oils in limited amounts
-
Limiting sweets and
processed foods, such as chips, cookies, and baked goods
-
Physical activity. Your healthcare provider may advise that you increase
your physical activity if you have not been as active as possible. Your provider
may advise you to include moderate to vigorous intensity activity for at least 40
minutes each day for at least 3 to 4 days per week. The amount will depend on your
health. Examples of moderate to vigorous activity include:
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Walking at a brisk pace, about 3 to 4 miles per hour
-
Jogging or running
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Swimming or water aerobics
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Hiking
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Dancing
-
Martial arts
-
Tennis
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Riding a bike or a stationary bike
-
Weight
management.
If you are overweight or obese, your healthcare provider will
work with you to lose weight and lower your BMI (body mass index) to a normal or
near-normal level. Making dietary changes and increasing physical activity can
help.
-
Smoking. If you smoke, break the smoking habit. Enroll in a stop-smoking
program to improve your chances of success.
-
Stress. Learn stress management methods to help you deal with stress in
your home and work life.