8 Healthy Habits That Help Manage Atrial Fibrillation

Learn how to manage an irregular heartbeat and reduce your stroke risk with these heart-healthy lifestyle habits.

By Beth W. Orenstein

Medically reviewed by Pat F. Bass III, MD, MPH

Learning that you have an irregular heartbeat and will need treatment can initially be scary, but you can still live a healthy, fulfilling life after an atrial fibrillation diagnosis. The key is to adopt healthy lifestyle habits while working with your doctor to find the most effective treatment for you. Taking all prescribed medications to control an irregular heartbeat is a must, and making the following healthy lifestyle changes can also make it easier to manage atrial fibrillation and reduce stroke risk.
Get active (with your doctor’s okay). Regular exercise has many health benefits, says Thomas Pavlovic, MD, a cardiologist at North Shore Heart and Vascular in Park Ridge, Ill. Exercise can make your heart strong and help keep your blood pressure in check— which is important because high blood pressure and atrial fibrillation can affect your stroke risk. According to a study published in theAmerican Journal of Cardiology, researchers in Norway found that men who were physically fit had a lower overall risk of atrial fibrillation. Plan for at least 30 minutes of heart-pumping aerobic exercise five times a week.
Keep your eye on the scale. Being overweight puts a strain on your heart and blood vessels, Dr. Pavlovic says. A study published in the European Heart Journal, which involved nearly 7,000 men, found a direct link between weight gain and atrial fibrillation. One of the best ways to manage atrial fibrillation is to lose weight if you're overweight and to maintain a healthy weight once you reach it. A diet for weight loss and weight control is one that’s rich in fruits, vegetables, and whole grains and low in fat — choose low-fat dairy and lean sources of protein such as broiled fish and grilled boneless, skinless chicken breast. Talk to your doctor about an ideal weight for you.
Manage your cholesterol. Cholesterol is a type of fat found in the blood. Although a certain amount of cholesterol is necessary, having high cholesterol levels can lead to heart problems such as clogged, hardened arteries (atherosclerosis). It can also affect your stroke risk. And if your cholesterol is high, it can make your atrial fibrillation worse. As with weight management, a healthy diet is key to keeping cholesterol under control. Strive for a low-cholesterol, low-fat diet by avoiding animal fats and eating more fruits and vegetables. A study in the Journal of Cardiovascular Electrophysiology found that people whose atrial fibrillation was treated with the surgical technique called ablation were more likely to have irregular heartbeat incidents more than a year later if they also had high cholesterol.
Consider limiting caffeine. Whether caffeine consumption increases the risk of atrial fibrillation is controversial. A study of more than 33,000 women published in the American Journal of Clinical Nutrition found no relation between the amount of caffeine the women consumed and their risk of atrial fibrillation. However, caffeine is a stimulant, and too much may cause hearts to race in some people. Caffeine is in coffee, tea, soda, chocolate, and energy drinks. To be safe, the American Heart Association recommends avoiding energy drinks due to their excessive amounts of caffeine.
Shake the salt habit. High blood pressure can increase your stroke risk, just as atrial fibrillation can. One way to control your blood pressure and better manage atrial fibrillation is to eat a diet that’s low in salt. Use fresh and dried herbs and salt substitutes to add great flavor to your food without adding salt.
Avoid medicinal stimulants. If you have atrial fibrillation, stimulants such as pseudoephedrine and ephedrine, found in many over-the-counter (OTC) cough and cold medicines, could spell trouble. Not only can these stimulants cause your heart to race, they can also cause your blood pressure to rise. Pavlovic suggests talking to your doctor or pharmacist before taking OTC medicines for a cough or cold.
Stay a step ahead of the flu. Be proactive and get a flu shot every year. Here’s why: Pavlovic says that if you have a weakened heart and you get the flu, you could spike a high fever and become dehydrated, which could put additional stress on your heart, causing it to race and worsen atrial fibrillation.
Don’t drink in excess. Most people with atrial fibrillation can have a glass of wine or beer without setting off their irregular heartbeat, Pavlovic says. But drinking excessively isn’t a wise thing to do. Alcohol can increase your blood pressure and your heart rate, and that can be dangerous when you have atrial fibrillation. More than 30 years ago, the term “holiday heart” was coined to describe people whose heartbeats became rapid and irregular after binge drinking. Reduce your risk for atrial fibrillation and any related stroke risk by limiting your consumption of alcoholic beverages. Moderation is key. A good rule of thumb is to not exceed one drink per day for women and two drinks per day for men.