My top 10 tips to avoid a heart attack by age 60
By Tracy Swartz
Talk about cold-hearted!
Heart attacks spike in the winter because the heart works harder to keep the body warm — and activities like shoveling snow can further strain it. Cold weather can also thicken blood, increasing the risk of blood clots.
Heart attacks spike in winter, and they are becoming increasingly common among adults under 45. Mount Sinai cardiologist Evan S. Levine (pictured here on TikTok) has 10 tips for preventing a heart attack before 60.
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Heart attacks spike in winter, and they are becoming increasingly common among adults under 45. Mount Sinai cardiologist Evan S. Levine has 10 tips for preventing a heart attack before 60.
Dr. Evan S. Levine / TikTok
Heart attacks are most common in people 65 and older, but there’s been a worrying increase among adults younger than 45. Take heart that there are things you can do to lower your risk.
Dr. Evan S. Levine, a cardiologist for Mount Sinai Health in Scarsdale, has 10 tips for preventing a heart attack before 60. He shared his suggestions in a TikTok this month that’s drawn more than 2.6 million views
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Smoking is a significant risk factor for heart disease. Here is a closeup of a woman smoking.
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Smoking is a significant risk factor for heart disease.
mitarart – stock.adobe.com
Smokers are nearly twice as likely to have a heart attack as nonsmokers because smoking damages blood vessels, increasing blood pressure and reducing oxygen in the blood.
Levine also advises against using cocaine, which raises heart rate and blood pressure.
Avoid sugary drinks
Added sugar can increase blood pressure and chronic inflammation. Here, a person pours orange powder into a glass of water.
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Added sugar can increase blood pressure and chronic inflammation.
globalmoments – stock.adobe.com
A Harvard T.H. Chan School of Public Health study from earlier this year found that sugar-sweetened beverages increase your risk of heart disease no matter how much you exercise.
These drinks can contribute to high blood pressure, chronic inflammation and elevated cholesterol.
Steer clear of fast food
Junk food has earned a bad rap for its calorie counts and fat, salt and sugar amounts. Shown here are a burger, fries, donut, chocolate candies and other junk food items.
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Junk food has earned a bad rap for its calorie counts and fat, salt and sugar amounts.
vaaseenaa – stock.adobe.com
Fast food is typically high in fat, calories and salt, which can lead to weight gain, high blood pressure and high cholesterol.
Simply living near pubs, bars and fast-food restaurants can mean a higher risk of heart failure.
Exercise at least 30 minutes a day
Aim for 30 minutes of exercise a day or 150 minutes a week. Here, a person stretches.
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Aim for 30 minutes of exercise a day or 150 minutes a week.
Jirawatfoto – stock.adobe.com
Exercise strengthens the heart muscle, making it more efficient at pumping blood, lowers cholesterol and contributes to weight loss.
According to the Physical Activity Guidelines for Americans, adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening a week.
Get scanned
A heart scan (shown here) may be beneficial for some people under 40.
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A heart scan may be beneficial for some people under 40.
A coronary artery calcium scan looks for calcium buildup in the heart’s arteries.
Levine says people younger than 40 with high cholesterol, a family history of heart disease and other risk factors may be candidates for this assessment. It can benefit “just about everyone else over the age of 40,” he added.
Resolve stress
Don't say yes to the stress — it can hurt your heart. Here, a traveler looks stressed at the airport.
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Don’t say yes to the stress — it can hurt your heart.
Ladanifer – stock.adobe.com
Stress hormones like cortisol can raise blood pressure, blood sugar and cholesterol, putting pressure on the heart.
Stress can also lead to unhealthy activities like smoking and binging fast food — Levine suggests soft music instead.
Address hypertension and diabetes
Adults with diabetes are roughly twice as likely to have a heart attack than non-diabetics. Here, a doctor checks a man's blood sugar.
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Adults with diabetes are roughly twice as likely to have a heart attack than non-diabetics.
Proxima Studio – stock.adobe.com
High blood pressure, also known as hypertension, and high blood sugar from diabetes can significantly damage blood vessels and nerves in the heart.
Adults with diabetes are roughly twice as likely to have a heart attack than non-diabetics.
Shed that belly fat
Excess belly fat has been linked to a much higher risk of heart disease.
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Excess belly fat has been linked to a much higher risk of heart disease.
Pixel-Shot – stock.adobe.com
“Lose weight, especially if you have it in that central area,” Levine said. “Central obesity [is] associated with hypertension, elevated triglycerides, fatty liver, elevated lipids. That’s that metabolic syndrome, and it’s a killer.”
Get medical advice from professionals
Beware medical advice that's not from experts. Here, a person reads a confusing health document.
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Beware medical advice that’s not from experts.
terovesalainen – stock.adobe.com
Avoid non-physicians “like the plague,” Levine said. His advice follows a May survey that found that 1 in 3 Gen Zers don’t verify the wellness advice they get from TikTok.
Watch alcohol intake
Be careful with your alcohol consumption — excessive amounts can harm your heart. Here, a person is shown surrounded by half-full and empty alcohol bottles.
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Be careful with your alcohol consumption — excessive amounts can harm your heart.
Axel Bueckert – stock.adobe.com
And finally, too much alcohol can raise blood pressure, damage the heart muscle and contribute to irregular heart rhythms.
“One glass of wine a day, maybe, but nothing more than that,” Levine advised.
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