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Reviewed by

Dr. Soumya Kanti Dutta

Consultant - Interventional Cardiologist

Manipal Hospitals, Dhakuria

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How to Prevent a Heart Attack: Expert Tips & Lifestyle Changes

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Heart disease has quietly grown into one of India’s deadliest health crises. In 2016 alone, it claimed 17.9 million lives, with 85% of these deaths caused by heart attacks and strokes.1 But here’s the alarming part—this is no longer just a concern for the elderly. What was once considered a disease of old age is now striking much earlier. Half of all heart attacks now occur in individuals under the age of 50, and one in four hits before the age of 40.2. Stress, sedentary lifestyles, poor nutrition and ignorance are pushing even young, healthy-looking people into the danger zone.

The good news is that most heart attacks can be prevented through simple yet effective lifestyle changes. In this blog, we’ll explore expert tips on how to prevent heart attacks, along with maintaining a healthy heart.

What is a Heart Attack?

A heart attack is a medical emergency in which the blood supply to some of the heart muscles gets blocked, usually due to a blockage by a blood clot or other factors. This is called a myocardial infarction. It is life-threatening and requires immediate medical assistance, and if not treated on time, it may lead to permanent heart damage and/or death.

How to Prevent a Heart Attack?

How to prevent a heart attack

Prevention is always better than a cure. Heart attack prevention is possible with lifestyle changes and managing risk factors through healthy habits and regular check-ups.

Here are some expert tips to prevent a heart attack:

Heart-Healthy Diet: Consuming a poor diet is linked to many diseases like diabetes, high cholesterol, high blood pressure and obesity, which can further damage your heart too.
- Eat heart-healthy foods to prevent heart attacks, such as green leafy vegetables, omega-3-rich foods, whole grains, fruits, lean proteins, nuts and seeds.
- Limit the intake of salt, trans fats, processed foods, added sugars, and red and processed meats.
- Stay hydrated and avoid sugary drinks and beverages.
- Include nutrient-rich foods, nontropical vegetable oils, and low-fat dairy products.
Stay Active: A sedentary lifestyle is a major concern among today’s population, which increases the risk of heart attack and other heart diseases. To enhance heart health, stay physically active.
- Sit less and move more while doing desk jobs.
- Indulge in exercises for heart health, such as brisk walking, aerobic activities – cycling, swimming, jogging, strength training, stretching and yoga.
- Aim to exercise for at least 150 minutes per week.
- Start slow if you are inactive, and keep progressing for enormous health benefits.
Stop Smoking: Smoking is one of the major risk factors for heart attack, as it raises blood pressure and cholesterol, damages blood vessels, and reduces oxygen supply to the heart. If you or anyone in your family smokes, tell them to quit today for a healthy heart.
Reduce Stress: Stress is a big culprit, also indulging in unhealthy habits like overeating, not exercising, smoking, drinking, etc, can increase your risk of heart attacks. In addition, chronic stress often leads to high blood pressure and cholesterol levels and increases the risk of having a heart attack. Thus, reduce and manage stress for good heart health.
- Exercise regularly
- Practice relaxation techniques and meditation
- Sleep for a sufficient time
- Spend time on hobbies and recreational activities with families and friends
Manage Other Diseases: Diabetes, high blood pressure, and high blood cholesterol increase the risk of a heart attack. Make sure to keep their levels in check, and if you are suffering from any such condition, follow the doctor’s advice and take your medications on time.
Aim for a Healthy Weight: Being overweight or obese increases your risk of a heart attack, especially when combined with high blood pressure, high cholesterol, and diabetes. Maintain a healthy weight:
- Take a calorie-controlled diet and good nutrition
- Be physically active
- Avoid overeating or eating high-fat foods

For personalised help, one can take guidance from a dietitian or nutritionist.

Get Enough Sleep: Good quality sleep is often underrated, but it is essential for heart and overall health. Both the duration and quality of sleep are crucial, as they affect your mood, memory, internal organs, and eating habits. Aim for at least 7-9 hours of sleep every night. Also, work on improving your sleep quality.
Limit Alcohol: Drinking alcohol not only affects the liver, but it also increases the chances of a heart attack. Try to stop drinking or limit the consumption to recommended allowed moderate levels, i.e., 1 drink per day for women and 2 drinks for men. Also, stay hydrated and avoid binge drinking.
Regular Health Checkups: It is advisable to undergo routine health checkups to detect the signs of heart conditions early, allowing for timely intervention. Essential health screenings include blood sugar testing, cholesterol checks, blood pressure monitoring, and body mass index (BMI) assessment. Even heart-health-specific health checkups are also available for personalised evaluation

Conclusion

Some risk factors for heart attacks, such as genetics, ageing, or certain medical conditions, cannot be controlled. However, following expert tips on how to prevent heart attacks can make a significant difference to your heart health. Making small, simple lifestyle changes can help prevent or delay heart disease. For expert guidance and treatment, consult a cardiologist at Manipal Hospitals, Dhakuria, and take the first step toward a healthy heart and a disease-free life.