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Last Updated:May 01, 2025, 09:20 IST
90% of heart disease can be prevented by appropriate lifestyle changes and it’s a powerful reminder of the control we have over our own health
Your heart works tirelessly for you—it’s time to return the favor. A few small changes today can make all the difference for a healthier tomorrow.
Heart disease remains one of the leading causes of death globally—but the power to prevent it largely lies within our everyday choices. With the right lifestyle changes, we can not only reduce the risk of developing heart conditions (primary prevention) but also manage existing conditions effectively (secondary prevention).
“These lifestyle modifications are essential in both preventing the onset of heart disease and in managing the condition once diagnosed. Without them, the risk of new clot formations or post-surgical complications rises significantly,” says Dr. Keshava R., HOD & Consultant – Cardiology at Manipal Hospital, Old Airport Road.
These changes matter just as much for someone trying to avoid heart problems as they do for someone already dealing with a heart condition. From diet and weight control to pollution avoidance and mental well-being—each habit stacks up to strengthen cardiovascular resilience.
Eat Clean, Stay Lean
A well-balanced diet that is low in salt, cholesterol, and processed food and high in vitamins and fibre is one of the most effective tools against heart disease. Avoiding oily, fried, and overly processed food helps manage cholesterol and supports blood sugar regulation. A healthy weight is also a critical factor—whether through dietary shifts, regular physical activity, or medical interventions like bariatric surgery, the goal remains consistent: reduce strain on the heart.
“Up to 90% of heart disease can be prevented by appropriate lifestyle changes and it’s a powerful reminder of the control we have over our own health,” says Dr. Ajit Mehta, Inventional Cardiologist, Jehangir Hospital, Pune.
“Regular exercise by means of brisk walking, cycling, swimming, or even group aerobic dance classes and strength training is essential for improving cardiac function and heart health. Under the medical guidance and approval of Specialists, incorporating high-intensity interval training (HIIT) or resistance exercises as part of your daily regimen can also boost cardiovascular fitness and metabolic well-being,” adds Dr Mehta.
His advice underscores the importance of integrating movement into everyday life—not as punishment, but as self-preservation.
Manage Stress, Sleep Well
Mental health is often overlooked in heart care. Yet, chronic stress can spike blood pressure and lead to inflammation, both of which negatively impact the heart. Yoga, meditation, deep breathing, and mindfulness all have proven cardiovascular benefits.
“Stress should be reduced through practices like yoga and meditation. These are vital for maintaining overall cardiovascular wellness,” emphasizes Dr. Keshava R.
Equally crucial is sleep. Proper sleep hygiene supports blood pressure regulation, mood balance, and weight maintenance—all of which contribute to a healthier heart.
Quit Tobacco, Avoid Pollution
Tobacco cessation remains one of the most impactful changes a person can make. Smoking damages blood vessels, reduces oxygen in the blood, and significantly increases the risk of stroke and heart attacks. Air pollution, too, affects cardiovascular function, especially in urban environments. Efforts to avoid polluted areas or invest in clean indoor air are increasingly important in today’s world.
Prevention with Technology
While prevention is key, early detection can be lifesaving. However, access to screenings and consultations isn’t always equitable—especially in rural areas. That’s where telehealth can make a difference.
“As stressful lives increasingly strain overall health, most people find it challenging to put aside time for routine medical screenings, and consequently end up with late or missed early detection of cardiac disease,” notes Dr. SS Ramesh, Mentor and Chief Clinical Advisor, Heartnet India.
“This is not the case only among urban dwellers—rural populations are also burdened with the added disadvantage of specialist unavailability and fewer healthcare facilities. Late primary screening means lost prevention and early intervention potential. Here, teleconsultation and telehealth are indeed potent tools, providing access to specialist opinions and monitoring of the heart without undertaking journeys or time spent on clinic attendance,” adds Dr Ramesh.
“These solutions for health in the virtual environment provide primary remote screenings, facilitate early diagnosis, and make continuity of care—most useful for those with high workloads or those living in rural areas. By leveraging technology, telehealth fills the essential gap between cardiovascular care and patients in a timely fashion, and makes prevention of heart disease more proactive, personalized, and accessible,” he adds.
Consistency Over Extremes
The takeaway from all three cardiologists is clear: lifestyle is your most powerful defense. Prevention doesn’t require drastic overhauls, but rather small, steady commitments.
As Dr. Ajit Mehta concludes, “It is the consistencies that matter—small, considerate decisions each day can add up to a lifetime of cardiovascular wellness.”
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