Your Heart Risk Action Plan

To reduce your risk of a future heart attack, make lifestyle changes and get treatment for your risk factors. Certain lifestyle changes such as a healthy diet and regular exercise can make improvements to several different areas. Here are some suggestions:

Smoking

• Set a quit date within the next month.
• Ask your healthcare provider to help quitting smoking.
• Stay away from secondhand smoke.
• Speak with one of your healthcare team members to find other resources and support for quitting.

High cholesterol

• Take cholesterol medicines as directed.
• Choose heart healthy foods that are low in saturated fat and cholesterol. Eat plenty of fruits and vegetables.

High blood pressure

• Take blood pressure medicines as directed.
• Reduce your sodium intake to 2,400 milligrams (mg) per day, or less as directed.

Being overweight

• Your healthcare provider will work with you to lose weight and lower your body mass index (BMI) to a normal or near-normal level.
• Your healthcare provider will give you information on dietary changes that you may need to make, based on your case. Your provider may recommend that you see a registered dietitian for help with diet changes.
• Depending on your case, your healthcare provider may recommend that you include moderate to vigorous intensity physical activity for at least 40 minutes each day for at least 3 to 4 days per week.
• Use a log to track your eating and activity habits.

Diabetes

• Take diabetes medicines or insulin as instructed.
• Test blood sugar as directed.
• Take a diabetes education class.
• Speak with the dietitian to learn how many servings of fruit and vegetables per day/week you should eat.

Stress, anger, and depression

• Stay in touch with family and friends.
• Consider starting counseling or joining a support group.
• Incorporate more physical activity into your life. Exercise can improve your mood and stress.

Lack of exercise

• Work with a healthcare provider to create an exercise program.
• Join a cardiac rehab program.
• Depending on your case, your healthcare provider may recommend that you include moderate to vigorous intensity physical activity for at least 40 minutes each day for at least 3 to 4 days per week.

How to make changes

• Encourage family members and friends to make changes with you. This supports you and benefits them, as well.
• Do not try too much too soon. Get comfortable with one change before tackling another.
• If you are discouraged, focus on how good you will feel once you have made a change.
• Reward yourself when you have successfully made a change. Treat yourself to a meal at your favorite restaurant or buy that new book or pair of shoes you wanted.