Essential Self-Care Tips That Can Help You Manage Coronary Artery Disease

Coronary artery disease (CAD) is a heart condition that develops when the arteries (blood vessels) supplying the heart with oxygen become narrowed or blocked due to plaque buildup in the arteries.

CAD is the leading cause of death in the United States and is responsible for over 600,000 deaths each year. Because of this, engaging in various self-care practices is essential for living a longer and healthier life with CAD.

1. Eat a Nutritious Diet

A heart-healthy diet is crucial for managing CAD. Heart-healthy foods that can help improve your heart health and reduce the risk of complications include:

• Fruits
• Vegetables
• Whole grains
• Lean proteins, such as fish and seafood
• Plant-based protein sources
• Meat and poultry, if it is a lean cut and unprocessed
• Healthy fats, like nuts or seeds

Avoiding processed foods and foods high in trans fats, salt, and sugar can help reduce cholesterol levels and prevent further plaque buildup. Eating a balanced diet also helps control blood pressure and manage weight, lowering the risk of heart attacks and other complications of CAD.

2. Be Physically Active

Regular physical activity strengthens the heart and improves blood circulation. Exercise can help lower blood pressure, manage weight, and improve cholesterol levels—all essential for reducing the risk of heart complications.

Moderate activities like walking, swimming, or biking 3-4 days per week can significantly improve heart health and help people with CAD maintain better cardiovascular function.

Before starting a new exercise routine, talk to your healthcare provider to ensure how much physical activity is right for you and which exercises are safe options. You may need to take extra precautions if you recently had a heart attack or heart surgery.

3. Reduce Stress

Chronic stress can negatively affect your heart health by raising blood pressure, increasing heart rate, and triggering coping strategies that can worsen your heart function, like overeating and smoking.

Consider implementing these stress management techniques:

• Meditation
• Deep breathing
• Yoga
• Spending time in nature
• Making time for friends and family
• Journaling

By managing stress, you can maintain a healthier heart and help prevent your condition from worsening. Too much stress can sometimes be hard to manage. If you need mental health support, reaching out to a psychiatrist, psychologist, or therapist can be a good way to share your feelings in a safe space and learn how to manage stress at home.

4. Get Adequate Sleep

Quality sleep is vital for overall health, especially in regulating heart function. Poor sleep can raise the risk of high blood pressure, diabetes, and obesity, all of which contribute to CAD.

Aim for at least seven hours of sleep each night to allow your body to rest and recover. Better sleep supports heart function, helps regulate metabolism, and reduces the likelihood of heart-related complications.

These tips may help you get more shuteye through the night:

• Get enough physical activity during the day
• Keep your bedroom cool and dark
• Limit screen time before bed
• Avoid consuming alcohol and fried foods before bedtime
• Stick to a regular sleep schedule

5. Manage Obesity

When you live with obesity, there's an excess burden on your heart to pump blood. Maintaining a weight that's right for your body type can help improve your heart's ability to pump blood to your other organs.

Managing obesity can also help reduce cholesterol levels, blood pressure, and the risk of developing type 2 diabetes, which can prevent CAD from worsening. Your provider may recommend a diet and exercise plan to help you achieve and maintain your ideal weight.

6. Develop a Support System

Having a robust support system of family, friends, and partners can make it easier to manage CAD.

Community care offers emotional support, which can help you get through difficult times and motivate you to stick to your self-care routine. Studies also show that staying connected socially reduces stress, improves treatment outcomes, and promotes better health overall.

7. Limit Alcohol Use

Excessive alcohol intake can raise blood pressure, contribute to weight gain, and increase the risk of heart disease.

Drinking in moderation—no more than one drink per day for women and two for men—can help reduce these risks. Limiting alcohol consumption supports healthier blood pressure levels and minimizes strain on the heart.

8. Avoid Smoking

Smoking damages the blood vessels and accelerates plaque buildup in the arteries, increasing the risk of CAD complications like heart attacks. Avoiding smoking or quitting the habit can improve circulation, lower blood pressure, and significantly reduce the risk of serious cardiovascular events.

This lifestyle change is one of the most effective ways to improve heart health and slow the progression of CAD.

9. Stay Hydrated

Proper hydration is essential for overall health and can help maintain optimal blood circulation and heart function. Dehydration can lead to increased blood pressure and put extra strain on the heart.

Drinking adequate amounts of water throughout the day helps regulate blood pressure and supports your body's ability to manage blood volume, which is critical when living with CAD. The general recommendation for daily water intake is as follows:

• 125 ounces (or 3.7 liters) per day for people assigned male at birth
• 91 ounces (or 2.7 liters) per day for people assigned female at birth

The exact amount of water you need can vary based on factors like your activity level, climate, and individual health needs.

10. Have Regular Checkups

If you live with CAD, attending regular appointments with your healthcare provider is critical for managing your condition. These visits allow your healthcare team to monitor your heart health, adjust medications, and catch potential complications early.

You can expect your provider to assess your cholesterol levels and blood pressure during your checkup. They'll likely also ask about your medications, lifestyle habits, and any change in symptoms you've been experiencing.

Having regular checkups improves communication with your healthcare team, allows you to adjust your treatment plan when needed, and helps prevent serious heart-related events, such as a heart attack or stroke.

11. Take Medication as Prescribed

For those with CAD, medication may be necessary to control cholesterol, regulate blood pressure, or prevent blood clots.

Taking medications as prescribed by a healthcare provider helps lower the risk of adverse events and complications. Skipping medications or not following instructions can lead to serious side effects and reduce the effectiveness of other self-care strategies.

12. Monitor Blood Pressure

Keeping track of blood pressure is important for managing CAD, as hypertension (high blood pressure) can worsen the condition.

Regular checkups with a healthcare provider or using home monitoring devices can help you stay on top of these numbers and know what to do if you notice your blood pressure increase.

There are two numbers that a blood pressure chart uses:

• Systolic (top number): This shows the pressure in your arteries when your heart beats. A healthy systolic number is typically less than 120 mm Hg (millimeters of mercury).
  
• Diastolic (bottom number): This represents the pressure in your arteries when your heart rests between beats. A healthy diastolic number is usually less than 80 mm Hg.
  

A reading of 120/80 mm Hg is considered normal. Higher readings, such as 140/90 mm Hg or more, indicate high blood pressure (hypertension).

When to Contact a Healthcare Provider

Self-care strategies are one important way to live well with CAD, but your condition can sometimes progress even if you take the right steps. That's why you should know when to seek medical attention.

If you experience any of the following symptoms, contact your healthcare provider promptly:

• Chest pain or discomfort
• Shortness of breath during rest or physical activity
• Dizziness or lightheadedness
• Fainting or near-fainting episodes
• Rapid or irregular heartbeat
• Swelling in the legs, ankles, or feet
• Fatigue that worsens over time or feels unusual
• Nausea or vomiting without an obvious cause
• Loss of consciousness

These signs could indicate worsening CAD or the onset of a heart attack, and immediate medical attention can be life-saving.

A Quick Review

Managing coronary artery disease requires a proactive approach to self-care. While medical treatments are necessary, lifestyle changes are also essential for your heart health.

Habits such as eating nutritiously, exercising, managing stress, and sleeping well can all help promote healthier heart function and reduce the risk of CAD-related complications. Remember, even small changes can make a big difference.