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

• Set a quit date within the next month.

• Ask your healthcare provider to help quitting smoking.

• Stay away from secondhand smoke.

High cholesterol

• Take cholesterol medicines as directed.

• Choose heart healthy foods that are low in saturated fat and cholesterol. Eat plenty of fruits and vegetables.

• 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.

• 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. 

• Quit smoking.

High blood pressure

• Take blood pressure medicines as directed.

• Reduce your sodium intake to 2,400 milligrams (mg) per day, or less as directed.

• 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.

• 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.

• Quit smoking.

Being overweight

• 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.

• 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.

• Use a log to track your eating and activity habits.

Diabetes

• Take diabetes medicines or insulin as instructed.

• Test blood sugar as directed.

• 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.

• 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.

• Take a diabetes education class.

Stress, anger, and depression

• Stay in touch with family and friends.

• Consider starting counseling or joining a support group.

• 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

• Work with a healthcare provider to create an exercise program.

• Join a cardiac rehab program.

• 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

• Encourage family members and friends to make changes with you. This supports you and benefits them, as well.

• Don’t try too much too soon. Get comfortable with one change before tackling another.

• If you’re discouraged, focus on how good you’ll feel once you’ve made a change.

• 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.