Your Heart Risk Action Plan
To reduce your risk of a future heart attack, make lifestyle changes and get treatment for these risk factors:
Smoking
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Set a quit date within the next month.
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Ask your healthcare provider to help quitting smoking.
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Stay away from secondhand smoke.
High cholesterol
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Take cholesterol medicines as directed.
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Choose heart healthy foods that are low in saturated fat and cholesterol. Eat plenty of fruits and vegetables.
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Depending on your case, your healthcare provider may recommend that you include moderate to vigorous intensity physical activity for at least 40 minutes each day for at least 3 to 4 days per week.
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If you are overweight or obese, your healthcare provider will work with you to lose weight and lower your body mass index (BMI) to a normal or near-normal level.
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Quit smoking.
High blood pressure
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Take blood pressure medicines as directed.
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Reduce your sodium intake to 2,400 milligrams (mg) per day, or less as directed.
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Depending on your case, your healthcare provider may recommend that you include moderate to vigorous intensity physical activity for at least 40 minutes each day for at least 3 to 4 days per week.
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If you are overweight or obese, your healthcare provider will work with you to lose weight and lower your body mass index (BMI) to a normal or near-normal level.
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Quit smoking.
Being overweight
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Your healthcare provider will give you information on dietary changes that you may need to make, based on your case. Your provider may recommend that you see a registered dietitian for help with diet changes.
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Depending on your case, your healthcare provider may recommend that you include moderate to vigorous intensity physical activity for at least 40 minutes each day for at least 3 to 4 days per week.
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Use a log to track your eating and activity habits.
Diabetes
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Take diabetes medicines or insulin as instructed.
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Test blood sugar as directed.
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Depending on your case, your healthcare provider may recommend that you include moderate to vigorous intensity physical activity for at least 40 minutes each day for at least 3 to 4 days per week.
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If you are overweight or obese, your healthcare provider will work with you to lose weight and lower your body mass index (BMI) to a normal or near-normal level.
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Take a diabetes education class.
Stress, anger, and depression
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Stay in touch with family and friends.
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Consider starting counseling or joining a support group.
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Depending on your case, your healthcare provider may recommend that you include moderate to vigorous intensity physical activity for at least 40 minutes each day for at least 3 to 4 days per week.
Lack of exercise
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Work with a healthcare provider to create an exercise program.
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Join a cardiac rehab program.
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Depending on your case, your healthcare provider may recommend that you include moderate to vigorous intensity physical activity for at least 40 minutes each day for at least 3 to 4 days per week.
How to make changes
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Encourage family members and friends to make changes with you. This supports you and benefits them, as well.
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Don’t try too much too soon. Get comfortable with one change before tackling another.
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If you’re discouraged, focus on how good you’ll feel once you’ve made a change.
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Reward yourself when you’ve successfully made a change. Treat yourself to a meal at your favorite restaurant or buy that new book or pair of shoes you wanted.