According to Dr. Shuvanan Ray, Head of Cardiology at Fortis Hospital, Anandapur, India, 85% of the risk of first heart attack in men and women stems from factors such as diabetes, depression, high blood pressure, smoking, family income and high cholesterol.
Additional risk factors include substance abuse, excessive alcohol use, lack of physical activity, poor diet, obesity, and chronic stress, which are particularly common in young people.
Here are some important lifestyle and habit changes to reduce your risk of heart problems.
Move more
Sitting for long hours can slow down blood circulation, causing fatty acids to build up in the blood vessels, increasing the risk of heart disease. Therefore, taking regular breaks is beneficial, and just walking or stretching for five minutes every hour can increase circulation, relieve muscle tension and keep the heart healthy.
Combine physical activity
Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, jogging, cycling or swimming, five days a week. This will improve cardiovascular health, strengthen the heart muscle, and help maintain healthy cholesterol and blood pressure levels.
Stress Management
Chronic stress is a major cause of heart problems. According to a study published in the Journal of the American Heart Association, stress in adolescence and early adulthood can lead to cardiometabolic diseases later in life.
To reduce your risk, practice stress-reduction techniques such as deep breathing exercises, yoga, or meditation. These can help reduce the release of stress hormones that can negatively affect heart health.
Maintain a balanced diet
A healthy, balanced diet plays an important role in managing heart health. According to Dr. Ray, it includes:
Fruits and vegetables: Rich in vitamins, minerals and antioxidants, they help maintain healthy blood pressure and reduce inflammation.
Whole Grains: Choose whole grains over refined grains to control cholesterol levels.
Healthy fats: Include sources of unsaturated fats like olive oil, nuts, seeds and fatty fish.
Limit salt and sugar: Eating too much salt and sugar can raise blood pressure and cause weight gain, both of which are risk factors for heart disease.
Get enough sleep
Good quality sleep reduces the workload of the heart, causing blood pressure and heart rate to drop at night. People who are sleep deprived tend to have a higher sustained heart rate and a higher risk of cardiovascular problems.
Avoid smoking and limit alcohol consumption
Smoking significantly increases your risk of heart disease by damaging the lining of your arteries and promoting plaque buildup. Limit your alcohol intake, as excessive drinking can raise your blood pressure and contribute to irregular heartbeats.
Water retention
One of the most important habits that everyone, including young people, should adopt is to drink enough water. This habit helps with blood circulation and regulates body temperature. You should drink at least 8-10 glasses of water a day, especially if you sit at a desk for long hours.
