First, note these warning signs of heart attack:

1. Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts for more than a few minutes, or goes away and comes back. The discomfort can feel like uncomfortable pressure, squeezing, fullness, or pain.
2. Discomfort in other areas of the upper body. Can include pain or discomfort in one or both arms, the back, neck, jaw, or stomach.
3. Shortness of breath. Often comes along with chest discomfort. But it also can occur before chest discomfort.
4. Other symptoms. May include breaking out in a cold sweat, nausea, or light-headedness.

—From the National Heart Lung and Blood Institute’s site, Act In Time to Heart Attack Signs

If you have these symptoms, be safe, not sorry. Call 911.

If you feel comfortable enough not to call 911, here are some alternative steps you can take that may help you convert to a normal sinus rhythm (normal heartbeat):

Drink a glass of water. Palpitations are sometimes caused by dehydration. Don’t drink any alcohol, coffee, tea, or soft drinks. Alcohol and caffeine can trigger atrial fibrillation, and the phosphorus in soft drinks can deplete magnesium (see below).

Eat a banana. Atrial fibrillation can be caused by a lack of potassium, usually because of too much salt in the diet. Bananas are high in potassium, as are tomato, prune, and orange juices. But read the labels; some juices have high amounts of salt. Stay away from salt! See this list of high potassium foods. Note: Most vitamin supplements that have potassium also include large amounts of calcium. I don’t recommend taking extra calcium if you have atrial fibrillation; calcium is excitatory to the heart.

Eat some pumpkin seeds. Magnesium is essential for a normal heartbeat. Try eating some pumpkin seeds, which are high in magnesium. If you don’t have any pumpkin seeds, try brazil nuts, almonds, cashews, pine nuts, or any of the foods on this list (scroll down to Appendix B-7). If you have a magnesium supplement, you can take that, but only if it doesn’t include calcium. If you have some epsom salt, you can take an epsom salt bath. Epsom salt is magnesium sulfate; you’ll absorb it through the skin. If you can’t take a bath, try adding water to the epsom salt to make a poultice and apply it to your wrists.

Dunk your head in cold water. Fill a sink with cold water and plunge your face in it. Sometimes this little jolt can help.

Lie down. Or, do some exercise. Some people find that symptoms improve if they lie down and try to relax. Others find that doing a little exercise, which makes the heart beat faster and then slow down, helps even more. You’ll just have to experiment to find out if either of these suggestions work for you.

Try some belly breathing. Lie down or sit comfortably, and relax. Breath through your nose to a count of four, slowly filling your belly. Exhale through the nose or mouth for the same four count. Breathe deep into your belly, not your chest. Make the inhalations as long as the exhalations and breathe in a circle, i.e., don’t hold your breath on the inhale or exhale. You can also try breathing into the belly and holding the breath for a count of ten (stopping if you feel uncomfortable), then resume breathing rhythmically to a count of four.

Listen to a normal heart. If you’re not alone, ask someone if you can listen to their heart. I know this sounds strange—and you’ll want to be selective about who you ask—but I have found it surprisingly helpful. The phenomenon is known as entrainment. Your heart will tend to slow down to match the slower, normal heartbeat. Try it.

If your symptoms continue or worsen, go back to the top of this post. It may be time to call 911.

When you’re feeling better, come back and read my other recommendations for managing atrial fibrillation.

Status: Draft. Last edit: 05.26.08

Though all of these recommendations should be helpful—and safe—for almost everyone, be sure to consult with your physician before trying them. If you have not already seen a physician, don’t wait; these symptoms may be indications of more serious conditions.

Recommendations

First, eliminate potential triggers: alcohol, caffeine (coffee, tea, chocolate), and any stimulating herbs (ephedra, ginko biloba, ginseng, guarana, horny goat weed, etc.).

Check for side effects of any prescription medications you’re taking. Also, check for stimulants in any over-the-counter drugs you’re taking (e.g., pseudoephedrine).

Reduce sodium. This is difficult since almost all packaged foods contain added sodium. Read the labels. Intake should be less than 2400 mg per day. Stop using table salt. Sodium depletes potassium, essential for the heart.

Increase intake of potassium. You can take supplements (try Source Naturals Potassium Amino Acid Chelated 99 MG – 100 Tablets), but it’s best to get as much potassium as you can from food: bananas, prunes, oranges, tomatoes, raisins, etc. Two of the best sources are blackstrap molasses and coconut water.

Increase intake of magnesium (this is the single most helpful thing I have found). Deficiency is common and magnesium is necessary for a normal heart rhythm. Food sources include dark green, leafy vegetables and nuts, whole grains, and fruits. But if you’re having symptoms, you’re most likely deficient and would benefit from supplementation. I use magnesium citrate (Natural Vitality Natural Calm OZ – 16 Powder), an inexpensive and easily assimilated form, and experienced improvement almost instantly. Start with a spoonful mixed with hot water and work up to as much as 1200 mg. per day (stop if you get diarrhea; magnesium is a laxative). It’s best to divide the dosage into two or three drinks per day. If you take it an hour or so before bedtime, it will help you to relax and you’ll be less likely to experience a racing heart or anxiety in the middle of the night.

Take a good, low-dose multi-vitamin (more is not always better), such as Nature’s Plus Source Of Life Multi-Vitamin W/Whole Food – 90 Tablets.

Experiment with other helpful supplements. We’re all different; what works for me may not work for you. I also take taurine (try

Jarrow Formulas Taurine 1000 MG – 100 Capsules) and CoQ-10 (try

Nature’s Life Coq 10 30 MG – 60 Softgels). These are both helpful for the heart.

Eat a heart healthy diet. Simply put—eat more fruits and vegetables. I consider these three books essential reading: Eat to Live and Eat for Health, by Joel Fuhrman, M.D., and Prevent and Reverse Heart Disease, by Caldwell B. Esselstyn, Jr., M.D.

Get some exercise. Walking even 15 or 20 minutes every day will help.

Drink ample fluids. Dehydration can contribute to atrial fibrillation.

Status: Draft. Last edit: 05.23.08