Health

IIE DIGITAL DESK : Heart disease remains the leading global cause of death, accounting for nearly 17.9 million fatalities annually, according to the World Health Organization. In a new Times of India feature, a leading cardiologist outlines five evidence-based ways to effectively prevent cardiovascular disease. Each strategy targets key risk factors and reinforces the importance of early intervention and consistent lifestyle habits.

A structured routine that combines aerobic activity (like walking, jogging, cycling) with resistance training helps strengthen the heart, improve circulation, and maintain healthy weight. Cardiology guidelines recommend at least 150 minutes per week of moderate activity, plus two sessions of strength training. Even simple activities—yoga, dancing, brisk walks—support long-term cardiovascular health.

An anti-inflammatory eating plan—like the Mediterranean or DASH diet—emphasizes fruits, vegetables, whole grains, legumes, lean lean proteins, fatty fish, nuts, seeds, and healthy oils. Such diets help control blood pressure, cholesterol, and blood sugar, while reducing systemic inflammation that contributes to plaque buildup. Avoiding processed foods, excess salt, refined carbs, and sugary drinks is essential.

Excess weight—particularly abdominal fat—increases risks of hypertension, diabetes, and dyslipidemia. Even a modest weight loss of 5–10% can meaningfully reduce these risk factors. Consistent exercise coupled with portion control and unprocessed whole foods are key strategies.

High blood pressure and elevated blood sugar may remain asymptomatic but greatly increase cardiovascular disease risk. The cardiologist underscores the importance of regular screening, early identification, and management of metabolic syndrome and prediabetes. Tackling these proactively through lifestyle or medications can drastically diminish long-term risk.

Smoking damages arteries and accelerates plaque formation; quitting—even abruptly—immediately lowers heart risk. Moderating alcohol intake—up to one drink per day for women and two for men—helps control blood pressure and reduces weight-related risks. Chronic stress, meanwhile, elevates cortisol, impairs metabolic health, and fuels unhealthy coping behaviors. Mindfulness, meditation, yoga, supportive social habits, and hobbies help mitigate its effects.

While the cardiologist’s “five pillars” offer a strong foundation, broader guidance from international health bodies reinforces additional strategies. These include prioritizing 7–9 hours of quality sleep, reducing salt intake, eating potassium-rich foods, monitoring cholesterol levels, and leveraging wearables for early arrhythmia detection in older adults. Simple morning habits like deep-breathing, avoiding screen-related stress, and daily sunlight exposure can further stabilize blood pressure. 

The five key strategies outlined—frequent physical activity, anti-inflammatory nutrition, healthy weight, metabolic control, and lifestyle moderation—are supported by robust global evidence and endorsed by top cardiologists. By embracing even small, sustainable changes over time, individuals can reduce their cardiovascular risk by as much as 80–90%. Awareness, consistency, and early action provide powerful defenses against heart disease—and sustained health beyond the heart itself.