Self-Care Strategies to Prevent or Treat Coronary Artery Disease

What can you do at home to treat and prevent coronary artery disease?

When it comes to the prevention and treatment of CAD at home, self-care ranges from simple, healthy choices to behaviors that require ongoing commitment and, for many people, major lifestyle adjustments.

But the rewards may be worth it. A 2017 study suggests that while inadequate medical care may have an estimated 10% effect on illness and disease, healthy behaviors can contribute about 40% to overall physical health. The study also noted that self-care behaviors that promote cardiovascular health also benefit other aspects of your health.

The following are some well-established self-care recommendations for better heart health.

Eat a balanced diet

Developing a diet low in saturated and trans fats, sodium, and added sugar is a good start to reducing your CAD risk or managing the condition if you’ve already received a diagnosis.

Saturated and trans fats contribute to high cholesterol, while too much sodium can raise your blood pressure. Too much added sugar can raise your blood glucose levels and increase your chances of developing diabetes. A fiber-rich diet can also help lower your cholesterol.

Consider transitioning to a Mediterranean-style diet or the Dietary Approaches to Stop Hypertension (DASH) diet. Start by making simple food swaps, like a small bowl of berries for dessert instead of full-fat ice cream.

Get regular exercise

The American Heart Association recommends 150 minutes a week of moderate-intensity aerobic exercise, such as brisk walking. If walking isn’t your thing, then consider activities such as:

• aerobics and dance
• basketball
• cycling
• soccer
• swimming
• tennis

Keep in mind that if you have CAD or other serious health concerns, you should consult a healthcare professional before starting an exercise program.

Maintain a moderate weight

Carrying too much extra weight can contribute to high blood pressure and put an unhealthy strain on your cardiovascular system and joints (which can then affect your ability to exercise).

If you have overweight or obesity, you can try to set a realistic weight-loss goal of 1 or 2 pounds a week. Try to maintain a moderate weight by shifting to a balanced diet and getting more exercise rather than relying on fad diets or supplements.

Adopt other self-care behaviors

Other heart-healthy changes you can start making today include:

• getting 7 to 9 hours of sleep per night and treating sleep disorders such as obstructive sleep apnea
• managing your stress through:
  • meditation
  • yoga
  • tai chi
  • deep breathing techniques
  • relaxation strategies, such as reading or taking a warm bath
  • quiet activities or relaxed time with family and friends
• tracking your blood pressure with a home monitor
• taking your medications as prescribed
• staying current with doctors’ appointments and health screenings

What shouldn’t you do if you have coronary artery disease?

While doing the right things for your heart is critical to preventing or treating CAD, it’s just as important to avoid certain behaviors and activities that could undermine your best efforts to stay healthy.

Some of the most important things to avoid when you have CAD include:

• Excessive alcohol consumption: Drinking too much (more than two drinks per day for people assigned male at birth and one drink for people assigned female at birth) can raise your blood pressure and contribute to other health risks.
• Sedentary lifestyle: Sitting too much and exercising too little can lead to unhealthy weight gain, high cholesterol, high blood pressure, and other health risks. A 2019 study suggests that moving from a sedentary lifestyle to one that includes more physical activity is one of the simplest and most effective means of lowering cardiovascular disease risk.
• Smoking: The chemicals in cigarette smoke can harm the walls of the arteries, making them inflamed and vulnerable to plaque buildup. The Centers for Disease Control and Prevention (CDC) also reports that about 34,000 nonsmokers die of heart disease every year due to exposure to secondhand smoke.

When should you seek medical intervention?

If you ever experience chest pain or shortness of breath, especially without an explanation, get a medical evaluation immediately. These can be symptoms of a heart attack. Even if they’re fleeting symptoms, consider them as warnings that heart disease may be a concern and make an appointment with a doctor soon.

Symptoms of CAD and other types of heart disease include:

• lightheadedness, which could indicate reduced blood flow to your brain
• pain in your arms, shoulder, neck, or jaw (these can also be symptoms of a heart attack)
• reduced exercise capacity (feeling tired or winded after activities that you used to handle easily)

Some people do not always experience typical angina (chest pain). Instead, some may have symptoms such as:

• shortness of breath
• nausea
• vomiting
• sweating
• jaw pain
• abdominal pain
• fatigue

People assigned female at birth, older adults, and people with diabetes are more prone to these atypical symptoms.

Takeaway

Simple lifestyle changes, such as a balanced diet and more exercise, can be part of a deliberate self-care approach to better heart health. You don’t have to wait for a CAD diagnosis or a cardiac event to make these heart-healthy lifestyle changes.

If you have received a diagnosis, talk with your doctor about what self-care actions you should prioritize to complement any prescribed treatments most effectively.