At Home After a Heart Attack

Cardiac Rehabilitation

Cardiac rehabilitation, or cardiac rehab, is a program that combines medically supervised exercise with education on diet, medications, stress management, and lifestyle changes. Cardiac rehab can help after a heart attack or heart surgery and if you have coronary artery disease or heart failure.

Exercise for Effective Recovery

A cardiac rehab program can help you exercise safely and effectively after a heart attack. During a cardiac rehab program, you will be cared for by experts in exercise and nutrition. They will:

• Monitor your blood pressure and heart rhythm

• Guide you in tailored cardiovascular exercise, such as walking or jogging on a treadmill or using a bike

• Direct strength training if it is safe for you

• Increase your exercise intensity gradually

Your goal is moderate exercise. At this level, your heart rate increases and you can still carry on a conversation. This may be difficult, or you may feel like you are not being challenged enough. Have patience. With gentle exercise, you will build long-lasting strength.

Lower Your Risk Factors

Certain habits put you at greater risk of having another heart attack.

Some tips:

• If you smoke, quit. Smoking doubles your risk of a heart attack. Nicotine in cigarettes, chewing tobacco, and e-cigarettes can also increase your blood pressure and heart rate.

• Limit alcohol. Binge drinking doubles the risk of death for heart attack survivors.

• Control blood pressure. High blood pressure can damage your heart muscle and increase the work to pump blood.

• Lower cholesterol. Your care team can help with dietary changes and medication to keep your cholesterol healthy.

• Control blood sugar. If you have diabetes, your risk of having a heart attack is more significant. Having uncontrolled blood sugar with diabetes increases this risk.

Eat a Heart-Healthy Diet

To support a healthy heart, eat:

• Fresh fruit and vegetables

• Nuts and seeds

• Beans

• Whole grains

• Fish

• Lean meats

• Eggs

Drink water to support healthy hydration. Avoid sugar, salty, refined, processed, and fried foods.

Reduce Stress

Stress hormones elevate your heart rate and blood pressure and cause inflammation, damaging your blood vessels and heart.

Try these techniques to reduce stress:

• Meditation. Clearing your mind lowers stress hormones. To get started, set a timer for 5 minutes. Close your eyes and think about nothing but your breath or a word or phrase.

• Guided imagery. An effective way to practice meditation is by listening to words and music that prompt positive images in your mind.

• Affirmations. Your subconscious mind is a powerful tool that you can train. Say affirmations out loud to teach yourself to think positively.

• Breathing exercises. Structured breathing can calm your mind. Try the 4-7-8 method: breathe in for four seconds, hold your breath for seven, then breathe out for eight seconds. Expand your belly as you breathe in with deep breaths.

• Physical activity. Exercise releases stress-relieving endorphins. Stretching can also be calming and is a gentle way to get more physical activity.

• Spend time with loved ones. Maintaining close relationships is proven to calm the stress response.

• Counseling. If you have tried the previous techniques and still feel stress regularly, you may benefit from seeing a professional counselor.