Can heart attacks be prevented? That’s a great question, especially considering that heart attacks are the leading cause of death in the United States. While not all heart attacks can be avoided—particularly those caused by genetic factors—reducing risk factors can make a big difference and, in many cases, prevent them altogether.
The Role of Cholesterol in the Arteries
Our arteries are responsible for carrying blood and oxygen to the heart muscle.
Factors like high cholesterol, high blood pressure, uncontrolled blood sugar, lack of physical activity, or obesity cause inflammation in the arteries and lead to the formation of yellow cholesterol plaque.
Eventually, when cholesterol clogs the arteries, we may experience chest pain during physical activity or even develop a clot that causes a heart attack.
If this happens, the pain may radiate to the left arm or cause shortness of breath, among other symptoms. Sadly, if we reach this point, we’re facing a medical emergency, with only a 50% chance of survival.
There are no symptoms that warn us about plaque building up in our arteries—it's a silent process. The only way to avoid it is by reducing the factors that cause it and keeping them under control through medical testing.
Lifestyle Changes to Prevent Plaque Buildup in the Arteries
Here are the main changes you should make to your lifestyle to help prevent cholesterol buildup and the risk of a heart attack:
Adopt a Healthier Diet
- Cut back on saturated and trans fats in fried foods, pastries, deli meats, and processed meats.
- Increase your intake of fruits, vegetables, whole grains, and fish, which support heart health.
- Manage high blood pressure and diabetes by keeping an eye on salt and sugar intake.
Exercise Regularly
- Aim for at least 150 minutes of moderate exercise per week, such as walking, swimming, biking, or dancing.
Maintain a Healthy Weight
- Excess fat, especially around the abdomen, increases the risk of heart disease and heart attacks.
- Explore healthy weight-loss strategies and talk to your doctor about whether a specific treatment might help.
Don’t Smoke
- Smoking damages blood vessels and accelerates plaque buildup in the arteries.
- The risk of a heart attack drops significantly after just one year of quitting smoking.
Monitor Key Health Indicators
- Keep high blood pressure, cholesterol, and diabetes in check through lifestyle changes and medication if needed.
- Get regular health checkups and follow your doctor’s recommendations.
Manage Stress
- Stress is a major enemy of heart health because it raises blood pressure.
- Practice relaxation techniques like meditation and explore supplements that may help manage stress.
- Visit our website for helpful options and blog posts with techniques and tips.
Prioritize Quality Sleep
- Getting 7–8 hours of restful sleep per night helps your body recover and stay balanced.
- Make sure you’re not suffering from sleep apnea and seek treatment if needed, as it’s a risk factor for heart disease.
Get More Flavonoids
- Flavonoids are chemical compounds found in fruits like berries and grapes, vegetables like spinach, and plants like green tea. They are highly valued for their role in protecting heart health.
- One ingredient especially rich in flavonoids has caught scientists’ attention for its benefits in improving circulation, blood pressure, and cholesterol: cocoa seed.
- To incorporate it into your preventative routine, try dark chocolate, cocoa-based fruits (fresh or dried), or supplements. Check out the benefits of Cholesterol Plus, which combines the power of cocoa and red yeast rice to support heart health—a practical and effective way to stay on track.
Pay attention to your heart’s risk factors and help it keep beating strong for everything—and everyone—you love.
Your Santo Remedio Team
Watch Dr. Juan’s explanation about cholesterol and the arteries:
https://www.instagram.com/reel/DJVaKitN1fI/?igsh=YzEzbWtpem1ocnlz
