Heart healthy

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Hi my name isTammi I’m 54 and I just experienced a heart attack and now have a stent and lots of meds i need guidance on what and how to eat and cope

AnnPT77

Hello and welcome!

The blogosphere, tabloids, and so-called reality TV will try to convince you that you need to do some complicated, extreme thing to improve nutrition and health. Honestly, it's not that complicated. Most of those sources just want to sell you their publication, supplement, diet or exercise program . . . or rent your eyeballs to watch ads on their site that make them money.

Most of us already have an idea what healthy eating looks like: Lean meats; fish/seafood; lots of varied, colorful veggies and fruits; whole grains; nuts/seeds; and that sort of thing. Find ones you enjoy that are affordable, manageable to prep, and that keep you full and happy the majority of the time. That may take a little experimenting, but that's OK.

If you're not sure about how to eat, take a look at mainstream sources like (in the US) American Heart Association or similar national nonprofits elsewhere. They usually have information about eating plans.

If you still are struggling, ask your doctor for a referral to a qualified registered dietitian.

MyFitnessPal (MFP) can tell you how your nutrition stacks up in terms of getting enough protein, healthy fats, fiber, and micronutrients. It's not necessary to be instantly perfect or exact. Work your way toward averaging out pretty close to your goals over a small number of days the overwhelming majority of the time. That'll be fine. You can start from the MFP default goals, and adjust as you go along and learn more about nutrition and about yourself.

If you need to lose weight, talk with your doctor about what's safe and realistic in light of your health history. In some cases of severe overweight, it's necessary to lose weight fast. In those cases, I'd hope the person's doctor will offer regular blood tests and such to minimize chances of nutritional deficiencies or health complications. (If the doctor doesn't offer, ask for it.) In other cases - certainly in cases of people whose weight itself isn't a health risk - it can be less risky and easier to lose gradually, like half a percent or so of current weight per week.

For increasing activity, again, consult with your doctor about what's safe and realistic. Some hospitals and medical centers have specific programs for people who've had or have heart conditions. That could be ideal. If that's not an option, then know that as long as your doctor is OK with it, mild exercise is a good starting point, something like manageable amounts of walking, gentle yoga, even chair exercise if rebuilding from a depleted state. Strength training is good, but that doesn't mean lifting giant weights and straining. Just a little something that challenges your current strength manageably is good. You might ask for a physical therapy referral from your doctor, or ask if they know of a personal trainer who specializes in cardiac rehab and has strong credentials in that, if you can afford that.

I started being routinely active in my late 40s after a sedentary and stressful adulthood, shortly after full-bore cancer treatment for advanced breast cancer. I was very physically depleted. I did start with gentle yoga a couple of times a week, then branched out from there. Foolishly - as I see in retrospect - I didn't lose from obese to a healthy weight until age 59-60. That was 9+ years ago, I'm 69 now, and I've been at a healthy weight since loss.

For me, the quality of life improvement from being stronger, fitter, and lighter has been huge. All my formerly-bad health markers - things like cholesterol and blood pressure - are solidly normal. Life is good. I want that for everyone, including you. I think it IS possible.

Small steps in a positive direction are beneficial. It doesn't need to be climbing a whole mountain in one big single leap. It's one step at a time. As long as we keep stepping in a positive direction, improvements will accumulate. You may surprise yourself with where you end up in a few months, let alone a year or two, if you keep chipping away at progress. I know I did.

I'm cheering for you to succeed: Just start, and keep going. That's all it takes.

Best wishes!