So. You’ve had a heart attack.
Let’s get the pleasantries out of the way: I’m glad you’re still here. Truly. That makes two of us. But now that we’ve both stared death in the face and backed away slowly like we accidentally walked into the wrong funeral, it’s time to talk turkey. Or more accurately—talk less turkey with skin on, more grilled vegetables, oats, and stuff that smells like disappointment but helps you live.
Welcome to the club nobody wants to join but absolutely needs to take seriously once they’re in it.
Let’s Not Sugar-Coat This (Because You’re Not Supposed to Eat Sugar Now)
Here’s the deal: a heart attack doesn’t mean you’re unlucky. It doesn’t mean you’re cursed. It means your body sent you a cease-and-desist letter. It’s saying, “Mate, I’ve been trying to tell you for years. The bacon-double-cheese-fried-everything diet? The stress that builds like a pressure cooker on a volcano? The sofa that’s shaped exactly like your arse? We’re done here.”
You might not like hearing that you need to change.
Tough.
Change Isn’t Optional—It’s Oxygen for Your Second Chance
A lot of people (my past self included) treat change like it’s a sort of diet Coke at a pub: offered with a wink, but no one really wants it.
But here’s the truth: if you don’t change, you die. Maybe not today. Maybe not tomorrow. But sooner than you should. And probably mid-toast at a birthday party, where the last words out of your mouth are “One slice of cake won’t ki—” (thud).
Dramatic? Yes.
But not inaccurate.
The Three-Legged Stool of Post-Heart Attack Survival: Food, Movement, and Stress
If you want to not only survive but thrive post-heart attack, then these three areas are non-negotiable. I’m going to break them down for you. No fluff. No fads. No kale smoothies with crushed unicorn bones. Just what works.
1. FOOD: YOUR PLATE IS YOUR PRESCRIPTION
Let’s rip off the bacon band-aid: you can’t eat like a 19-year-old at a football match anymore. You probably shouldn’t have even then.
Here’s What’s Gotta Go (or at least get limited like a dodgy uncle at a wedding):
- Processed meats: bacon, ham, salami, sausages. I know, I know. But we had a good run.
- Saturated fats: butter, cheese, cream, pastries. Delicious, yes. Deadly? Also yes.
- Salt: not a full ban, but if your food tastes like the ocean, it’s a problem.
- Sugar: think of it as the charming liar in your life—seductive, sweet, and a heartbreaker.
What You Should Eat Instead (brace yourself):
- Whole grains: brown rice, oats, barley. These aren’t sexy, but they’re loyal.
- Legumes and beans: lentils, chickpeas, black beans. Cheap, cheerful, fart-inducing.
- Leafy greens: spinach, kale, rocket. Your arteries’ best friends.
- Fatty fish: salmon, mackerel, sardines. Omega-3s are the oil change your heart needs.
- Berries and nuts: small portions, big benefits.
- Olive oil: swap the butter for this liquid gold.
You don’t have to become a monk who eats steamed tofu while chanting.
But you do need to start seeing food as fuel, not therapy. If you’re still “treating yourself” every Friday with deep-fried self-sabotage, ask yourself: is this actually a treat or a slow-acting poison?
2. MOVE OR LOSE (YOUR LIFE, THAT IS)
Here’s something awkward: you’ve got to start exercising. I don’t care if you haven’t moved faster than a brisk hobble since 1987. Your heart needs movement the way a plant needs sunlight.
But Here’s the Good News:
- You don’t need to run marathons.
- You don’t need to join a CrossFit cult.
- You don’t need to wear lycra (unless you want to—and if you do, may the neighbours forgive you).
What You DO Need:
- Walking – Start small: ten minutes around the block. Then build up. Walking is underrated, low-impact, and works wonders.
- Strength training – You don’t have to lift a car. Use resistance bands or light weights a few times a week.
- Stretching – Your body needs flexibility now more than ever. Morning stiffness isn’t just for teenagers anymore.
- Balance and breathing exercises – Think tai chi or yoga. Not only are they great for your body, but they help calm the chaos upstairs (we’ll get to that next).
If your idea of movement is lifting the TV remote, let me gently say: you are a heart attack waiting to happen again.
3. STRESS: THE INVISIBLE ASSASSIN
Let’s talk about stress. It’s sneaky. You can eat all the quinoa in the world and still fall victim to the tight-chested, pulse-pounding beast that is stress.
You might think, “I can handle it—I’ve always had a stressful job.” Or “My family’s bonkers, what can I do?”
Well, guess what? Stress is no longer just annoying. It’s lethal.
Here’s Why:
Stress dumps cortisol and adrenaline into your bloodstream like it’s pouring petrol on a barbecue. Your heart doesn’t know if you’re being chased by a tiger or annoyed at your email inbox. It just goes into fight-or-flight. And over time, that constant pressure wears it down like sandpaper.
What Helps:
- Mindfulness – Yes, it sounds like something you’d hear in a wellness retreat with free-range llamas. But it works. Five minutes of breathing. No phones. No thoughts. Just quiet.
- Laughter – Watch comedy. Tell bad jokes. Be silly. It’s heart therapy.
- Sleep – You need it. Stop scrolling at midnight.
- Talk – Find someone to offload to: a mate, a therapist, your dog (though dogs are famously bad at advice).
- Say no – Especially to drama, unnecessary obligations, and family members who make you clench your jaw so hard you could crack almonds.
If you’re carrying stress like it’s your emotional support animal, it’s time to rehome it.
Excuses I’ve Heard (And Used)
You might be mentally coming up with arguments right now. Let me save you the trouble:
“But I’ve always eaten this way.”
And you’ve also had a heart attack. Next.
“I’m too old to change.”
If you’re not too old to die, you’re not too old to try.
“I don’t have time to cook/exercise/relax.”
And yet you had time to watch 6 episodes of that series last night. You have time. You’re just spending it badly.
“I don’t want to live on rabbit food.”
You don’t have to. But you also can’t keep eating like Elvis.
Change Isn’t a Punishment—It’s a Reboot
Let me be clear: this isn’t about living like a monk, swearing off all pleasures, and becoming the human embodiment of a quinoa salad.
It’s about not dying sooner than you should.
It’s about walking your daughter down the aisle, seeing your grandkids grow up, travelling, laughing, and getting one more go at this incredible thing called life—without being attached to machines or dragging an oxygen tank through the airport.
Change might feel like a chore. But you know what else is a chore?
Dying slowly.
Real Talk: This Is Hard, But So Are You
There will be days when you want to give up.
Days when the salad looks like a sad funeral and the sofa calls your name louder than your wife.
Do it anyway.
Choose change. Choose movement. Choose meals that nourish. Choose less stress. Choose showing up for yourself, even if no one else notices. Because at the end of the day, you’re not just doing this for your heart—you’re doing this for you.
For the version of you that still has time.
Final Thoughts (and One Good Kick in the Pants)
If your first heart attack didn’t change your thinking, let this blog post do it. Don’t wait for your second. That one might not come with a round two.
Look around your house. Look at your loved ones. Think of the places you still want to go and the things you’ve still got left to do. That life is still possible—but only if you stop making excuses and start making changes.
Right now.
Not Monday. Not after Christmas. Not “when things calm down.”
Now.
Your next move could save your life.
Download my free “Food Allowed, Food Banned” cheat sheet [here]—a simple, no-nonsense guide to what should be on your plate (and what needs to get in the bin). Stick it on your fridge, take it shopping, or hand it to the next person who tries to tempt you with a sausage roll.
No fluff. No fad diets. Just a clear list of what your heart wants you to eat… and what it’s begging you to stop.
Because you didn’t survive your heart attack to live half a life—you survived it to live better.