As we welcome a new year, many of us start reflecting on our health and wondering when we last hit the gym.
If prioritizing heart health is at the top of your New Year’s resolutions, a cardiologist has shared some valuable advice on how to prevent a heart attack before turning 60.
With so much information out there about what to do (and what to avoid), it can be overwhelming to know where to start. However, listening to an expert’s guidance is always a wise choice.
While heart attacks are most common in people aged 65 and older, there’s been a concerning rise in cases among younger individuals, experts warn.
Dr. Evan S. Levine, a cardiologist at Mount Sinai Health in Scarsdale, took to TikTok to share his best tips for reducing your risk of a heart attack before 60. Here are some of his key recommendations.
Quit smoking
Smoking is a major contributor to numerous health issues, including cancer and respiratory conditions. Even more concerning, smokers are nearly twice as likely as non-smokers to experience a heart attack.
Dr. Levine highlighted that smoking harms blood vessels, raises blood pressure, and decreases oxygen levels in the blood.
In addition to cigarettes, Levine cautions against cocaine use, as it can significantly elevate heart rate and blood pressure.
Cut Back on Sugary Drinks
Fizzy drinks may be a guilty pleasure for many, but if you want to protect your heart, it’s time to reconsider.
Research from the Harvard T.H. Chan School of Public Health shows that consuming sugar-laden beverages can significantly increase your risk of heart disease—regardless of how much you exercise. These drinks can lead to high blood pressure, chronic inflammation, and raised cholesterol levels.
Avoid Fast Food
If takeout is your go-to, this might be hard to hear. While we all know the importance of eating more vegetables and salads for weight management, frequent fast food consumption can seriously harm your heart.
Fast food may be tasty, but it’s packed with unhealthy fats, salt, and calories, which can contribute to weight gain, high blood pressure, and elevated cholesterol.
Stay Active
If you’ve been meaning to dust off that forgotten gym membership, now’s the time. Regular exercise not only supports weight loss but also strengthens the heart muscle. A stronger heart pumps blood more efficiently and helps lower cholesterol levels.
Experts recommend aiming for 150 minutes of moderate-intensity physical activity per week, along with two days dedicated to muscle-strengthening exercises.
Reduce Stress
Modern life can be overwhelming, but finding ways to relax and manage stress is essential for your heart health. Chronic stress causes an increase in stress hormones like cortisol, which can lead to elevated blood pressure and blood sugar, ultimately straining the heart.
Some people cope with stress by smoking or eating fast food, but these habits can actually worsen heart health. Instead, Dr. Levine recommends listening to calming music as a healthier way to unwind.
Lose Belly Fat
Reducing abdominal fat is crucial for maintaining a healthy heart.
“Focus on losing weight, particularly if it’s concentrated around your midsection,” advises Dr. Levine. “Excess belly fat is linked to conditions like high blood pressure, elevated triglycerides, fatty liver, and abnormal lipid levels. These are all part of metabolic syndrome, which poses a serious health risk.”