It's natural to be concerned about heart attacks, especially with the rising reports of unexpected cases in young and healthy people. However, fear doesn’t have to take over your life. By focusing on simple habits and taking a proactive approach to your heart health, you can manage this fear while improving your overall well-being. Dr Kaushik Mukherjee, Consultant in Cardiothoracic Surgery at Manipal Hospitals, Dhakuria, Kolkata, and Dr Sameer Gupta, Senior Interventional Cardiologist, share five expert tips to ease heart attack anxiety.
Heart attack anxiety can be overwhelming, often triggered by hearing about unexpected cardiac events. This persistent fear can harm your mental and physical health, making it essential to take proactive steps to manage it. Hence, here we have listed five expert-backed tips to live a heart-healthy life.
Tips to Manage Fear of Heart Attacks
1. Stay Active and Keep Moving
Maintaining an active lifestyle is one of the most effective ways to reduce your risk of heart disease. According to Dr Mukherjee, even a daily 30-minute walk can strengthen your heart, lower the risk of cardiovascular diseases, and improve your overall well-being. Regular physical activity, such as walking, cycling, or swimming, helps improve your heart's efficiency, making it better at pumping blood throughout your body.
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic weekly exercise for adults. By incorporating exercise into your daily routine, you not only boost your heart health but also reduce anxiety related to heart attacks.
2. Emphasize a Heart-Healthy Diet
Diet plays a pivotal role in maintaining heart health. Dr Mukherjee advises incorporating fruits, vegetables, whole grains, lean proteins, and heart-healthy fats like nuts and fish into your diet. These foods are rich in nutrients, fibre, and antioxidants, which help regulate blood pressure and cholesterol levels.
Meanwhile, Dr Gupta explains the importance of avoiding processed foods, excessive salt, and unhealthy fats. Limiting alcohol consumption and quitting smoking are also crucial steps in protecting your heart. A balanced diet not only reduces the risk of heart disease but also contributes to overall health, keeping your fears at bay.
3. Quit Smoking and Limit Alcohol
Smoking is a major risk factor for heart disease, and quitting can significantly lower your risk of a heart attack. Nicotine in cigarettes raises blood pressure, narrows arteries, and makes the heart work harder. Dr Mukherjee emphasizes that quitting smoking, although challenging, is one of the most beneficial steps for your heart.
Similarly, limiting alcohol consumption or abstaining altogether can improve your heart health. Resources and support programs are available to help you quit smoking and reduce alcohol intake, empowering you to take control of your heart health.
4. Manage Stress Through Mindfulness and Relaxation
Chronic stress can adversely affect heart health by elevating heart rate and blood pressure, putting extra strain on your heart. Both experts emphasize the importance of managing stress through relaxation techniques such as deep breathing, meditation, and yoga. Dr Gupta suggests mindfulness practices, which can help calm your mind and reduce anxiety.
Simple activities like engaging in hobbies, spending time with loved ones, and maintaining social connections can provide emotional support and help manage stress. Stress management is crucial not only for your heart but also for your overall well-being.
5. Be Informed and Stay Proactive
Knowing the warning signs of heart attacks—such as chest pain, shortness of breath, and dizziness—can help you act responsibly if needed. Regular health screenings for blood pressure, cholesterol, and diabetes are essential in monitoring your heart health. Dr Mukherjee recommends consulting your doctor for personalized screening schedules and following their advice closely.
According to Dr Gupta, being well-informed about heart health can help alleviate fears rooted in misinformation or lack of knowledge. Understanding the risk factors and preventive measures enables you to take control of your health and make informed decisions.