How To Lower the Risk of Heart Disease?

In India, heart diseases account for 45% of deaths in the 40-to 69-year age group. People who are at risk usually have a history of high blood pressure, high glucose, and increased cholesterol levels, and are overweight or obese.

But don’t be worried. With simple diet and lifestyle habits, you can control most of these risk factors and manage your heart health in the long term. Swipe up to learn more.

3 Golden Tips to Prevent Heart Risks

Most heart disease stems from poor diet and lifestyle factors such as foods high in fat, a sedentary lifestyle, tobacco use, alcohol consumption, etc. So, managing and preventing heart ailments boils down to working on these factors only. Health experts recommend the following:

1. Eat a Heart-Friendly Diet

Excess and regular consumption of foods that are low in sugar, trans and saturated fats, and sodium raises blood pressure, clogs arteries, and increases the risk of stroke. A major part of your diet should include minimally processed foods: fresh fruits, vegetables, whole grains, lean protein, and legumes. These foods contain antioxidants that prevent cellular damage and boost organ health.

Sometimes eating a varied diet is not possible. In such cases, you can add multivitamins to your routine. According to studies, vitamin E is the primary fat-soluble vitamin, and vitamin C is the water-soluble vitamin that helps prevent LDL oxidation, thereby reducing the risk of plaque formation in blood vessels. You can take vitamin C and vitamin E tablets to combat this risk.

Note: Consult your doctor before making any changes to your diet or taking supplements, especially when you have co-existing health issues.

2. Stay Physically Active

Heart problems or not, regular movement is absolutely necessary for proper health and wellbeing. Regular exercise helps improve circulation, maintain a healthy weight, and support normal blood pressure.

To begin with, you should aim for 150 minutes of moderate exercise each week. But if you have heart complications, avoid strenuous workouts that leave you gasping for breath. Walking, cycling, swimming, dancing, and strength training are all good choices. Even a 30-minute walk most days can have long-term benefits for heart health.

3. Manage Stress and Sleep Properly

Long-term psychological stress can affect your physical health and reel you into habits of smoking, drinking alcohol, and stress-eating. While you should control these habits, it is also important to manage your stress to prevent the repetition of unhealthy patterns.

Getting proper sleep is another factor to keep your heart healthy. Most adults should aim for 7-9 hours of quality sleep each night. Poor sleep may contribute to high blood pressure, weight gain, and increased stress.

4. Include Heart-Healthy Fats

Certain nutrients support normal heart function when consumed as part of a balanced diet. Fatty fish like salmon, sardines, and mackerel are good sources of omega-3 fatty acids.

As per studies, consuming omega 3 fish oil supplements (850 mg/day) with vitamin E in combination has been shown to reduce the risk of strokes and heart failure, reduce irregular heartbeats, including preventing heart disease, reduce triglyceride levels, and lower blood

Again, consult your healthcare provider before taking supplements.

To Sum Up

Lowering the risk of heart disease doesn't require complicated changes. Eating nutritious foods, exercising regularly, sleeping well, managing stress, avoiding smoking, and keeping up with regular health check-ups can all support long-term heart health. Start with one or two habits today, stay consistent, and build from there. These small daily choices can have the biggest impact over time, keeping your heart healthy!