Key takeaways
- Prevention guidelines focus on healthy eating, physical activity, weight, not smoking and managing blood pressure, cholesterol and diabetes.
- Chronic stress is associated with higher risk of heart disease, though it works alongside other factors.
- Meditation may be a reasonable addition to standard care. It does not replace treatment.
What prevention looks like
The 2019 US prevention guideline recommends a diet rich in vegetables, fruits, nuts, whole grains, lean protein and fish; at least 150 minutes of moderate activity a week; avoiding tobacco; and managing weight, blood pressure, cholesterol and diabetes.[1] (source 1)
What stress contributes
Studies associate chronic stress with higher risk of heart disease, through effects on blood pressure and inflammation and through behaviors such as smoking and poor sleep.[2] (source 2) Effects of stress-reduction programs on heart events are less certain, and the American Heart Association concludes that meditation may be reasonable as an adjunct.[3] (source 3)
A heart-healthy routine
- Walk or do other moderate activity most days
- Eat more plants and less processed food and sodium
- Sleep seven or more hours
- Practise a daily relaxation technique
- Keep medical appointments and take prescribed medication
Common questions
Is it safe to exercise after a heart problem?
Often yes, and supervised cardiac rehabilitation is the usual route. Ask your cardiologist before starting.
Can stress cause a heart attack?
Intense emotional stress can trigger cardiac events in people who already have heart disease, but most heart attacks result from the build-up of risk factors over years.
Sources
- Arnett DK, Blumenthal RS, Albert MA, et al. 2019 ACC/AHA guideline on the primary prevention of cardiovascular disease. Circulation. 2019;140(11):e596–e646. doi:10.1161/circulationaha.119.040625
- Steptoe A, Kivimäki M. Stress and cardiovascular disease. Nat Rev Cardiol. 2012;9(6):360–370. doi:10.1038/nrcardio.2012.45
- Levine GN, Lange RA, Bairey-Merz CN, et al. Meditation and cardiovascular risk reduction: a scientific statement from the American Heart Association. J Am Heart Assoc. 2017;6(10):e002218. doi:10.1161/jaha.117.002218