The One Thing You Should Never Do If You Want to Lower Your Heart Attack Risk

"Heart attacks only happen to men." "They only affect older people." "Chest pain is the most common symptom.": These are misconceptions about heart attacks that doctors say they hear every day, especially from women.

“They often have misconceptions about their heart attack risk, leading them to underestimate their vulnerability,” says Dr. Estelle Darlyse Jean, MD, a cardiologist at MedStar Health.

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Every 40 seconds, someone in the U.S. has a heart attack. Heart disease is the leading cause of death for women and men, according to the Centers for Disease Control and Prevention. Heart attacks can also happen at any age—and they're increasing among younger people.

While chest pain can signal a heart attack, women typically experience different symptoms, Dr. Jean says, including shortness of breath, jaw or neck pain, nausea, or extreme fatigue. “It can make it hard to diagnose and treat,” she adds.

That’s why it’s crucial to know your risk factors for heart disease, says preventive cardiologist Danielle Belardo, MD. “The good news is: prevention is the best intervention.”

Here, cardiologists explain the one thing you should never do if you want to lower your heart attack risk and the healthy habits you should embrace.

Know Your Cardiovascular Disease Risk Factors

Women have a number of risk factors for heart disease, including high blood pressure, high cholesterol, high blood sugar, obesity, a sedentary lifestyle, and family history, says Dr. Karishma Patwa, MD, a cardiologist at Manhattan Cardiology and contributor to LabFinder.

“These risk factors become more relevant as women start to age and after menopause,” she notes.

Related: This Heart Attack Condition Is 3 Times More Common Than We Thought, Study Finds

The hormonal changes that happen during menopause can increase your risk for cardiovascular disease, according to Johns Hopkins Medicine. Women who experience early menopause, before age 40, have an even higher risk, Dr. Jean says.

Having preeclampsia or gestational diabetes during pregnancy also increases your heart disease risk later in life, she adds. Depression, autoimmune diseases and chronic stress are linked to heart disease, too.

Recognizing these risk factors can help you protect yourself, Dr. Belardo says. “Knowing your numbers—like your cholesterol, blood pressure and blood sugar—is key to taking control of your heart health.”

The No. 1 Thing to Avoid to Lower Your Heart Attack Risk

Smoking. Quit if you're a smoker, and don't start if you're not, doctors say.

“Smoking is a major risk factor for heart and vascular disease, and quitting can significantly reduce your risk,” says Dr. Ethan Korngold, MD, chief medical officer and divisional vice president of medical affairs at Abbott’s vascular business.

The chemicals in tobacco can damage your heart and blood vessels, causing your arteries to narrow (also known as atherosclerosis), he says. Smoking will also cause your arteries to stiffen, speed up plaque buildup, and increase the risk of blood clots, Dr. Patwa says. All of these things can increase the likelihood of a heart attack.

Research shows that quitting smoking can cut your risk of a heart attack in half, Dr. Jean says.

“Quitting smoking can dramatically reduce heart disease risk, even within the first year, and over time, the risk can approach that of a non-smoker,” Dr. Belardo says.

Other Ways to Reduce Your Risk of a Heart Attack

Along with quitting (or never starting) smoking, there are several other heart-healthy habits that you should embrace, cardiologists say. Here’s a list:

Get moving

Physical inactivity is a major risk factor for heart disease, Dr. Belardo says. Regular exercise—even just a 30-minute walk—can improve cardiovascular health by reducing blood pressure, cholesterol and body weight.

Related: This Simple Daily Habit Can Greatly Reduce Back Pain, According to Physical Therapists

Aim to get about 150 minutes of moderate-intensity physical activity every week, the American Heart Association suggests.

“Even small amounts of activity add up,” Dr. Korngold says. Take the stairs instead of an elevator, or go for a quick walk around the block to break up the day.

Eat a heart-healthy diet

Avoiding foods high in saturated fat, cholesterol, salt and added sugar is good for your heart, Dr. Belardo says. Also, stay away from ultra-processed foods, Dr. Korngold adds, as these items often contain extra salt, sugar and additives.

These foods may contribute to artery narrowing and high blood pressure, Dr. Belardo says. Instead, she says, “I advise my patients to focus on a high-fiber, low-saturated fat, whole-food diet.”

Eat lots of fresh fruits and vegetables, legumes, seeds, whole grains and lean proteins, which Dr. Belardo says have been shown to lower the risk of heart disease.

Maintain a healthy body weight

Being overweight or obese is a risk factor for heart disease. Dr. Jean says maintaining a healthy body weight—by focusing on exercising more and eating a heart-healthy diet—can significantly reduce your risk for heart disease and other cardiovascular issues.

Related: 19 Workouts That Are Great for Your Heart, From Walking and Water Aerobics to Boxing and Burpees

Even modest weight loss of 5% to 10% of body weight can help lower your risk, according to AHA.

Avoid drinking too much alcohol

Heavy drinking can raise your blood pressure and increase your risk of stroke, heart failure and abnormal heart rhythms, Dr. Korngold says.

The AHA recommends women limit their drinking to one alcoholic beverage a day and men limit theirs to two. That can include an ounce and a half of spirits, a 5-fluid-ounce glass of wine or 12 fluid ounces of beer.

Get plenty of sleep

Everyone needs at least seven hours of sleep a night, but most people don’t get that much. When you don’t sleep enough or get good-quality sleep, Dr. Jean says it can increase your stress levels, lead to weight gain and raise your blood pressure—all factors that can increase your risk of a heart attack.

Minimize stress

Chronic stress often leads to unhealthy coping behaviors, such as smoking, drinking alcohol or overeating, Dr. Belardo says. You might be more likely to choose sugary or fatty foods and not sleep well, creating a cycle of stress and health problems.

“Managing stress through mindfulness, cognitive behavioral therapy or regular physical activity is essential for overall heart health,” she says.

Treat other medical conditions

If you have other health conditions, like high blood pressure, diabetes or high cholesterol, be sure to take your prescribed medications and follow other treatment recommendations, Dr. Jean says. These conditions can raise your heart attack risk.

Get regular check-ups

Keep up with your regular physical exams and see a doctor if you notice any health changes. “Regular visits to a healthcare provider can help identify potential risk factors for heart disease and allow for early intervention,” Dr. Jean says.

When to See a Doctor

Heart disease is the leading cause of death for women in the U.S., Dr. Korngold emphasizes.

“Women often experience different and more subtle symptoms of a heart attack than men, such as shortness of breath, nausea and back or jaw pain, which can sometimes lead to misdiagnosis,” he adds.

Don’t ignore these symptoms or any risk factors that you have, Dr. Jean notes, as it could lead to a delayed diagnosis and delayed treatment.

“Ignoring these symptoms can result in more severe damage to the heart muscle or even death,” she says. “By recognizing and seeking immediate medical attention for any concerning symptoms, women can significantly improve their chances of survival and reduce the risk of long-term damage to their heart.”

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Related: ‘I Could Have Died of a Heart Attack at 26 —This Was the Sign That Saved My Life'

Sources:

• Estelle Darlyse Jean, MD, a cardiologist at MedStar Health

• Danielle Belardo, MD, a preventive cardiologist

• Karishma Patwa, MD, a cardiologist at Manhattan Cardiology and contributor to LabFinder

• Ethan Korngold, MD, chief medical officer and divisional vice president of medical affairs at Abbott’s vascular business

• Heart Disease Facts, CDC

• TODAY: Young People Are More Likely to Die of Heart Attacks Post-COVID, Study Finds. But Why? Cedars Sinai

• Menopause and the Cardiovascular System, Johns Hopkins Medicine

• Quitting smoking nearly halves heart attack risk, cutting down does little, European Society of Cardiology

• How much physical activity do you need? American Heart Association

• Lifestyle Changes to Prevent a Heart Attack, American Heart Association