The 1 Strange Habit That Can Help With Heart Attack Risk
Approximately 805,000 people in the United States have heart attacks every year, according to the Centers for Disease Control and Prevention—but it doesn't have to be this way. Many (but not all) factors that go into heart attack risk are within our control.
"Several habits can increase the risk of heart attack, including smoking, unhealthy eating, lack of physical activity, excessive alcohol consumption, unmanaged stress, uncontrolled high blood pressure and cholesterol and diabetes," Dr. Rigved Tadwalkar, MD, a board-certified consultative cardiologist at Providence Saint John’s Health Center in Santa Monica, Calif., tells Parade. "Smoking is a huge risk factor, and unhealthy eating—particularly a diet high in saturated and trans fats, as well as processed foods and sodium—can contribute to heart disease. A sedentary lifestyle can also increase the risk, as can excessive alcohol consumption. Chronic stress can negatively impact heart health, which is often understated."
There are a lot of tried and true ways to reduce your risk of a heart attack, most of which you probably know by now, but here's a refresher just in case:
Have regular checkups and know your numbers: "Two of the biggest risk factors for heart attack and stroke are high blood pressure and high cholesterol, which both often have no symptoms," cardiologist Jayne Morgan, MD and vice president of medical affairs at Hello Heart, tells Parade. "The more you know your risk, the more you can take simple steps to reduce that risk—like getting outside for a walk every day or being mindful about getting seven to eight hours of sleep each night. Small, enjoyable changes in your daily routine can make a big difference in maintaining a healthy heart." Dr. Tadwalkar also points out that if necessary, your doctor can prescribe medication to help your blood pressure or cholesterol, which you'd never be able to do if you don't know your numbers and get to their offices.
Get moving: "Regular exercise of 20 to 30 minutes daily at least four to five days a week can further help regulate blood pressure, improve sleep quality and reduce stress," Dr. Robert L. Salazar, MD, an interventional cardiologist at Texas Cardiology Associates of Houston advises.
Quit smoking completely: "Smoking is one of the riskiest habits," Dr. Morgan warns. "Quitting smoking nearly cuts your risk of heart attacks in half, while simply reducing the amount that you smoke does very little."
Eat a healthy diet: "A diet rich in vegetables, whole grains, olive oil, fish like especially salmon and sablefish and low in processed foods and refined sugar further reduces the risk of a heart attack," says Dr. Salazar.
Get some rest: Dr. Salazar notes that sleeping at least six to eight hours per night can reduce inflammation and stress.
Get mindful and manage stress: Dr. Tadwalkar tells us, "Techniques like meditation, yoga and deep breathing can help reduce stress, which is linked to heart disease." Dr. Salazar also recommends tai chi for this purpose.
Now that all of that's out of the way, let's go into the unexpected (and enjoyable!) ways to lower your risk of a heart attack.
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The 1 Strange Habit That Can Help With Heart Attack Risk
Good news, fur moms: Cardiologists say that having a pet can actually lower your attack risk.
"Beyond the well-known advice of diet and exercise, you might be surprised to know that adopting and caring for a pet can also lower your heart disease risk," Dr. Morgan says.
Dr. Morgan isn't alone in her belief that having a pet can help reduce your heart attack risk—and bonus points if your pet is a pooch.
Chewy via UnSplash
"Adopting a pet can also promote heart health by decreasing stress and increasing activity and fitness levels," Miami-based cardiologist Dr. Leonard Planko, MD, tells us. "Dog owners tend to make friends with other pet owners, leading to camaraderie, which is also good for heart health."
If you have allergies, can't have a pet where you live or are just not an animal person, fret not—you have other options.
Related: I Had a Heart Attack at 48—This Is the Symptom I Wish I'd Paid Attention To
Other Unexpected Ways to Reduce Heart Attack Risk
Make music
"Another unexpected habit that can benefit your heart is singing. Singing has been found to reduce stress and lower blood pressure, both of which contribute to better heart health," Dr. Estelle Jean, MD, FACC, cardiologist at MedStar Health says. "Additionally, singing can improve both heart and lung function, further supporting your cardiovascular system."
If your voice is more Fran Drescher than Freddie Mercury, don't worry: Dr. Morgan says that if your pipes are on the rusty side, playing an instrument can bring benefits as well.
Dance
"Dancing is a surprising yet effective way to improve cardiovascular health and reduce the risk of heart attack," Dr. Tadwalkar says. "It is a fun and engaging activity that can be enjoyed by people of all ages and fitness levels. In addition to cardiovascular fitness, dancing helps with weight management, reduces stress levels and offers social benefits. It is also a great way to burn calories and enhance physical abilities. Also, since there are many different styles of dance to choose from, you're sure to find one that keeps you moving and entertained."
Take a bath
Both hot and cold baths may have heart health benefits.
"I would recommend a cold water plunge of 50 to 60 degrees Fahrenheit for three to five minutes," Dr. Mustali Dohadwala, MD, a board-certified cardiologist and medical director at Heartsafe Boston, says. "This has several benefits including augmenting blood flow, reducing heart rate, increasing metabolism, increasing insulin sensitivity, reducing inflammation, improving sleep quality and releasing endorphins which improve mood and mental wellness. All of these effects can play a positive role in someone’s cardiovascular health."
Alternatively, a nice hot soak in the tub can help, too. "Studies have shown that frequent hot baths can lower blood pressure, improve blood vessel function and potentially reduce the likelihood of heart attacks," Dr. Jean told us. "So go ahead and make this habit a guilt-free part of your self-care routine!" Bless!
Related: Cardiologists Say This Habit Is the Biggest Risk Factor for Having a Heart Attack
Take quick walk breaks
"One very simple but very underrated habit that can reduce someone's risk of heart disease is to add brief intervals of five minutes of walking throughout the day," Dr. Cheng-Han Chen, MD, board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, Calif., says. "Just by taking five-minute walking breaks every one to two hours, you can accumulate over 30 to 40 minutes of daily physical activity that would otherwise have been spent sitting. For extra cardiovascular benefit, you can spend some of this time climbing stairs. These breaks have the added benefit of relaxing your mind and reducing stress."
Get outside
"The least expected habit that I recommend most is hugging a tree (a.k.a. spending more time outdoors)," Dr. Planko recommends. "Actually, embracing the tree can reduce stress and increase your exposure to vitamin D."
Snuggle
"One of the unexpected ways to lower your risk of heart disease is by snuggling," Dr. Kimberly Skelding, MD, FACC, FAHA, FSCAI, division chief of cardiovascular services and chief of cardiology for Jersey City Medical Center, an RWJBarnabas Health facility, told us. "Snuggling releases oxytocin, which helps lower blood pressure and, in turn, reduces the risk of heart disease."
And remember, you don't have to have a partner to snuggle. Your kids and pets will love this, too.
Socialize
"Social connections are an important aspect of heart health. Research suggests that having strong social ties—whether it's with family, friends or even coworkers—can significantly lower your risk of heart disease and improve overall health," Dr. Jean says. "It's thought that social interactions help buffer against stress, reduce loneliness and encourage healthy habits like laughter and shared physical activity."
In fact, she has a hack for compounding the heart health benefits of social interaction.
"Combining social connections with physical activity is a great combo for heart health," she said. "Walking with a friend offers a double dose of benefits: Not only are you engaging in a low-impact exercise that's great for your cardiovascular system, but you're also enjoying the perks of social interaction. Plus, having a walking buddy can help you stay accountable and motivated to stick to your exercise routine."
Dr. Skelding concurs and says that spending even just 15 to 20 minutes with your loved ones—whether they're romantic partners or platonic pals—can do wonders for your heart health.
Fidget
If you're the type to compulsively tap your feet, drum your fingers or squirm in your seat, you're onto something, whether you realize it or not. "Another surprising habit that can lower your risk is fidgeting," Dr. Skelding says. "People who fidget tend to have a higher metabolic rate and burn more calories."
Give back
Dr. Morgan is a big proponent of taking care of your heart in every sense of the word, and one of the best ways to do that is to share it with others.
"I recommend volunteering for a cause or community you care about," she says. "Volunteering will not only support your cardiovascular and mental health—you might help others feel better, too."
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Related: So You Had a Heart Attack—Here Are 9 Crucial Questions to Ask Your Doctor Right Now
Sources
Heart Disease Facts, Centers for Disease Control and Prevention