Heart Attack Prevention: What You can do Right Now

Every 40 seconds someone in the U.S. has a heart attack. That sounds scary, but small changes add up fast. You don’t need a full lifestyle overhaul overnight — start with a few practical moves that lower your risk and are actually doable.

First, know your numbers. Get your blood pressure, cholesterol (LDL and HDL), and blood sugar checked. High blood pressure and high LDL cholesterol are the two biggest drivers of heart attacks. If your numbers are off, a mix of lifestyle changes and medication usually gets them under control.

Quit smoking. If you smoke, stopping is the single most powerful thing you can do for heart health. Within a year of quitting your risk of heart disease drops a lot. Need help? Talk to your doctor about nicotine replacement or prescription aids — they work better than going it alone.

Move more, eat smarter, sleep better

Aim for 150 minutes of moderate activity a week — brisk walking counts. Strength training twice a week helps, too. Moving lowers blood pressure, improves cholesterol, and helps weight control. For food, focus on whole vegetables, fruits, lean proteins, nuts, and olive oil — basically the Mediterranean pattern. Cut back on processed foods, sugary drinks, and too much red meat. Even cutting sodium by a little can lower blood pressure.

Sleep matters. Poor sleep raises blood pressure and inflammation. Try to get 6.5–8 hours per night and fix things that disrupt sleep, like late-night screens or heavy alcohol before bed.

Medications and regular care

If lifestyle changes aren’t enough, medicines are powerful tools. Statins lower LDL cholesterol and reduce heart attack risk by a lot for people at risk. Blood pressure drugs include ACE inhibitors (like lisinopril), ARBs, calcium channel blockers, and diuretics. If lisinopril isn’t right for you, check our guide “9 Alternatives to Lisinopril in 2025” for other options to discuss with your doctor.

Don’t start low-dose aspirin on your own for prevention — current advice is to use aspirin only if your doctor recommends it based on your personal risk. Also be careful with some over-the-counter pain relievers; certain NSAIDs can raise heart risk if used often. Our Motrin guide explains safe use and risks.

Manage weight, diabetes, and stress. Losing even 5–10% of body weight helps blood pressure and cholesterol. If you have diabetes, tighter blood sugar control lowers heart risk. For stress, try short daily habits — a 10-minute walk, breathing exercises, or talking with someone — small wins add up.

Finally, know the signs of a heart attack: chest pain or pressure, pain down an arm, shortness of breath, sweating, nausea, lightheadedness. If you suspect a heart attack, call emergency services immediately. Fast action saves heart muscle and lives.

Want more detailed help? Read our guides on blood pressure medicine alternatives and weight-management treatments to tailor a plan with your doctor. Start with one small change today — it really makes a difference.