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Heart Health

Life after a stroke or heart attack: recovery tips from a cardiologist

20/05/20258 min read

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Looking after your heart health is everything, especially following a heart attack or stroke. Discover our expert-backed tips to supercharge your recovery and keep your heart beating strong

Summary

1Life after a heart problem

In the medical world, problems that affect your heart and blood vessels are referred to as cardiovascular diseases...

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26 ways to look after your heart

First and foremost, it’s important to remember that recovery from an event like a heart attack or stroke will be gradual…

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3Vitamins and minerals to support heart health

Certain vitamins and minerals may play an important role in supporting heart health and function…

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Life after a heart problem
6 ways to look after your heart
Getting a heart-friendly diet
Vitamins and minerals to support heart health
The final say
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Heart Health

Cardiac events are scary to go through, whatever their severity. It’s important to seek medical care, but what happens once your doctor has ‘signed you off’?

If you’re not sure where to start with self-care after a heart issue, you’re not alone. Many people struggle to find the right guidance and wonder how to support their recovery and heart health at home.

The good news is, recovery doesn't have to be overwhelming. With expertise from consultant cardiologist Dr Georgios Karagiannis, we've got you covered with some simple, actionable ways to help you and your heart make the best possible recovery.

Life after a heart problem

In the medical world, problems that affect your heart and blood vessels are referred to as cardiovascular diseases (CVD) or heart disease.^1-3 This umbrella includes conditions like heart attack, heart failure, abnormal heart rhythm (arrhythmia), angina, vascular dementia and stroke.^1-3

It can be daunting to know what to do after you’ve been diagnosed with a heart problem. And sometimes, a lack of clear guidance can leave you with a lot of uncertainty and fear about how you can best care for your heart at home after medical treatment. Don’t worry – we understand how difficult this can be and we’re here with practical, supportive tips to help you take charge of your recovery.

6 ways to look after your heart

First and foremost, it’s important to remember that recovery from an event like a heart attack or stroke will be gradual. By making small but manageable lifestyle adjustments over time, you can not only improve your heart health but also reduce your risk of further heart issues.⁴

Heart Health - monitoring heart rate on watch

While factors like age, family history and certain health conditions may be beyond your control, many lifestyle choices that impact heart health are within your reach to improve. By focusing on these, you can reduce your risk of further problems and aid your recovery.^4,5

Here are the key lifestyle factors that affect your risk of heart problems, along with tips on how to combat them:^1,3-7

Stop smoking

The chemicals in cigarettes make the walls of your arteries sticky, which can lead to them clogging up with fatty deposits. If your arteries are clogged, your risk of heart attack, stroke, blood clots, high blood pressure or increased heart rate rises.⁸

Stopping smoking can reduce your risk – in fact, just one year after quitting, your risk of a heart attack will be 50% lower than that of a smoker.⁸ Discover more benefits of stopping smoking in our dedicated guide.

Get active

Not exercising regularly increases your risk of cardiovascular diseases such as heart attacks and strokes.⁹

If you’ve recently experienced a cardiac event, it’s important to return to exercise slowly and with caution. In the first few weeks after a heart attack, for example, focus on getting plenty of rest and light activities, like walking up and down the stairs a few times a day or taking a short stroll.¹⁰

With guidance from your healthcare provider, you can slowly ramp up your activity levels over several weeks. Over time, you’ll be able to enjoy more intense aerobic exercises, such as cycling, jogging and swimming, all of which help strengthen your heart, improve circulation and lower your blood pressure.¹⁰

Follow a heart friendly diet

A diet high in saturated fats, trans fats and cholesterol has been linked to heart disease, while excess salt (sodium) in the diet can raise blood pressure, increasing your risk of heart problems.⁴

By limiting these as much as possible and eating a balanced diet rich in fresh fruit and veg, wholegrains, legumes and non-starchy vegetables, you can help improve your heart health and prevent further heart issues.¹¹

Reduce your alcohol consumption

Drinking a lot of alcohol can raise your blood pressure and increase the levels of a fatty substance in your blood called triglycerides, both of which can elevate your risk of heart disease and other cardiac problems.⁴

It’s also important to know that certain heart medications (like statins or warfarin) could have adverse effects when combined with alcohol.^12,13

Reducing your alcohol intake or stopping drinking completely can help reduce your risk of any further heart problems, lower your blood pressure and aid recovery.^11,14

Maintain a healthy weight

Being overweight or obese has been shown to increase your risk of heart disease, especially if you carry a lot of weight around your tummy.¹⁵

Losing weight can be challenging, but a combination of eating a healthy diet and exercising regularly can help you shift extra pounds. By reducing your weight gradually, you’ll lower your risk of blocked arteries, high blood pressure and high cholesterol, ultimately supporting your heart health and strength as you recover.¹⁵

Try to reduce your stress levels

Mental stress is widely recognised as a factor that can raise blood pressure and put a strain on the cardiovascular system.^16,17

While stress is sometimes unavoidable, it can be especially challenging after experiencing an issue with your heart. Relaxation techniques such as meditation, tai chi, yoga and mindfulness may help you reduce your stress after suffering a heart problem and could help lower your blood pressure.^17,18

You could also consider joining talking-based therapies or local community groups with other people with cardiovascular disease.

Supporting your heart health with a heart-friendly diet

Nutrition can help you recover from a cardiac event and protect your heart health. Foods that support good heart health include:^20-22

fibrous, leafy greens like spinach, collard greens, kale, cabbage and broccoli
fruits like apples, bananas, oranges, pears, grapes and prunes
wholegrains like plain oatmeal, brown rice and wholegrain bread
fat-free or low-fat milk, cheese or yoghurt
fish high in omega-3 fatty acids like salmon, tuna and trout
lean meats like skinless chicken or turkey
eggs
nuts, seeds and soy products
legumes like kidney beans, lentils, chickpeas and black-eyed peas
foods high in monounsaturated and polyunsaturated fats like olive and sunflower oils, nuts, seeds, avocado and tofu

When thinking about heart-healthy foods, try to avoid trans fats, saturated fats, sodium, red meat, refined carbohydrates and sugary drinks as much as possible.¹¹

Staying hydrated not only supports your overall health and wellbeing but also helps improve blood circulation.²³If you’re recovering from a heart issue, aim to drink at least six to eight cups of fluid every day.²⁴

Vitamins and minerals to support heart health

Certain vitamins and minerals may play an important role in supporting heart health and function.

Omega-3s, for example, have been found to reduce inflammation and support improved cardiovascular outcomes.²⁵

The antioxidant properties of co-enzyme Q10 (coQ10) may reduce oxidative stress and lower mortality from cardiovascular causes.²⁴CoQ10 has been linked to improved outcomes in patients recovering from heart surgery, though more research is needed.²⁶

Magnesium is known for its role in preventing arrhythmias and keeping potassium levels balanced, both of which are critical for good heart health. A deficiency in either of these minerals can increase your risk of heart problems such as arrhythmias, heart attack and cardiac arrest.²⁷

Make sure you’re getting enough of these key nutrients with our complete range of vitamins and minerals.

The final say

Happy calm young Hispanic woman holding hands in namaste meditating doing yoga breathing exercises with eyes closed feeling peace of mind, mental balance standing in green nature tropical park.

Experiencing some anxiety during your recovery from a heart problem is completely normal. Whenever you feel overwhelmed, revisit these tips for support and reassurance.

Remember, recovery isn’t instant, but making small changes to your lifestyle can help you get your health back on track and enjoy life to the fullest with a strong heart.

If you’re feeling down, consider reaching out to support groups, friends or family to share your journey. Stay in contact with healthcare providers too, as they’ll help to ensure your recovery is on track.

For more tips on how to care for your ticker, check out our tips on lowering blood pressure …

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.

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