5 Ways to Keep Your AFib in Check

Living with atrial fibrillation (AFib) or other arrhythmias can be challenging—but the good news is, there are steps you can take to help reduce symptoms and support your heart health. While AFib may not always be preventable, making intentional lifestyle changes can go a long way in improving your overall well-being.

Here are five ways to take control and give your heart the care it deserves.

1. Make exercise part of your routine.

Regular physical activity is one of the best things you can do for your heart. Exercise can help boost energy, lower blood pressure, and improve cardiovascular strength.

That said, intensity matters. While strenuous exercise may sometimes trigger AFib episodes, moderate, consistent activity is linked to long-term benefits.¹ Try incorporating aerobic exercise like walking, swimming, or cycling, along with stretching and strengthening activities such as yoga or pilates.

2. Minimize stress as much as possible.

Stress is a common trigger for AFib and can make symptoms feel worse.² Because stress looks different for everyone, it’s important to find management strategies that work for you.

Start by identifying your main stressors and when they tend to occur. Then, build a toolkit of ways to manage them—whether it’s exercise, breathing exercises, meditation, journaling, or talking with a mental health professional.

Not only is stress a common trigger for AFib, it may also affect the severity of symptoms. Stress is personal and unique, so your stress relief program should be as well.

The first step is to be more observant: learn what brings on stress, where it tends to happen, and why you might have a difficult time controlling it. Then, explore your options. From staying active to face-to-face therapy sessions, there are plenty of stress-relieving resources at your fingertips.

3. Reduce your salt intake.

Sodium is essential in small amounts, but too much (over 2,300 mg per day3) can raise blood pressure and disrupt heart rhythm.

You can cut back by limiting processed and frozen foods, reading nutrition labels carefully, and flavoring meals with herbs and spices instead of salt. Small changes can add up to big improvements in heart health.

4. Limit your consumption of caffeine and alcohol.

Caffeine and alcohol are common parts of many diets, but both can impact heart rhythm and increase the risk of arrhythmias like AFib.^{4, 5}

As a general guideline, adults should aim for no more than 400 mg of caffeine per day⁶ and no more than one alcoholic beverage per day⁷ (with individual recommendations varying). For people already living with AFib, alcohol may need to be avoided altogether. It’s best to talk with your doctor about what’s safe for you.

5. Try to avoid getting sick.

Common illnesses, from colds to the flu, can place extra strain on the heart.⁸ Illness-related dehydration, fever, and elevated heart rate may trigger symptoms.⁹

You can lower your risk by washing your hands frequently, wearing a mask in crowded places, and steering clear of people who are visibly ill.

Implement these tips by establishing a routine

Forming new habits takes time—some research suggests a little over two months on average. By starting small and being consistent, you can weave these strategies into your daily routine and set yourself up for long-term heart health.

^{Kardia personal EKGs are not tested or recommended for use with pacemakers and ICDs. KardiaMobile personal EKGs do not check for heart attack and do not replace regular health checkups with your physician. Seek medical attention if you are experiencing any concerning symptoms or if you are having an emergency.}