Cardiologist explains 8 evidence-based ways to lower heart disease risk— drug-free

Small lifestyle changes today can protect your heart tomorrow. Discover 8 natural ways to reduce your risk of heart disease. (Image: Pexels)

Not everyone is aware that a significant amount of one’s risk for heart health can be managed by the everyday decisions they make. Though of course there is a place for medications in the care of people with known heart disease, prevention and proactive care can often begin before you show up at the pharmacy. By following easy lifestyle habits, people can drastically reduce their risk of becoming hypertensive, having clogged arteries or other cardiac ailments as they age.

“Making modest lifestyle changes consistently goes a long way in making the heart healthier,” Dr Kavita Rampal, a preventive cardiologist in Bengaluru told Moneycontrol. She adds, "You need not run a marathon, or make drastic changes to your diet overnight. Even small modifications — done consistently — can increase circulation, lower blood pressure and improve overall heart function."

Regular physical activity improves functions of the heart muscle, and blood vessels by decreasing stress on the heart. Strive for at least 30 minutes of moderate exercise, such as brisk walking, cycling or swimming most days a week. Even small flurries of activity — a two-minute stroll at the office, or bouncing in place during a commercial break — can have both immediate and lasting benefits.

Being a major component of heart health, nutrition influences both apomorphies. Enjoy the following foods most of the time: fruits, vegetables and whole grains, as well as lean proteins and healthy fats from sources like nuts, seeds and olive oil. Restrict processed foods, trans fats and high-sugar snacks. A high fibre diet is helpful to regulate cholesterol and promote longer term heart health.

Being overweight — especially having a lot of belly fat — is a big contributor to the risk for high blood pressure and type 2 diabetes, both major risk factors for heart disease. Through regular physical activity and being mindful of what you eat, I think you can obtain a healthy body mass index.

Tobacco usage is one of the biggest risk factors for cardiovascular disease. The chemicals in tobacco harm blood vessels and reduce the amount of oxygen in the blood, while also increasing plaque build-up in arteries. Heart and lung health rebound quickly even for those who quit smoking after years of use.

Stress damages the lining of blood vessels, leading to high blood pressure and poor coping behaviours such as overeating or drinking alcohol. These can include easy activities like meditation, yoga, deep breathing exercises or just taking a brief walk outside each day to lower the stressful hormones and provide the body with support that the heart needs.

Certainly, there is evidence that small amounts of alcohol is not harmful, However large amounts will increase blood pressure and cause injury to the muscle of the heart. Adhere to the guidelines: one drink a day for women and two for men. Even better, swap alcohol for water or herbal teas.

Bad sleep is connected to high blood pressure, obesity and diabetes — all of which stress the heart. We also need 7–9 hours of quality sleep every night as adults. Consistency in sleep schedules and using a soothing bedtime routine enhance sleep quality and the capacity for resting cardiac activity.

And even if you don’t have symptoms, routine check-ups can help to identify such risks early on. By tracking blood pressure, cholesterol levels and blood sugar, you can take preventative action before any problems rise. Prevention via these screenings is among the best defenses one has for long-term heart health.

- Consistent physical activity, a heart-healthy diet, maintaining a healthy weight, quitting smoking, managing stress, limiting alcohol, prioritising quality sleep, and regular health check-ups.

- Aim for at least 30 minutes of moderate exercise, like brisk walking, cycling, or swimming, most days of the week.

- Include fruits, vegetables, whole grains, lean proteins, and healthy fats from sources like nuts, seeds, and olive oil. Avoid processed foods, trans fats, and high-sugar snacks.

- Yes, even small, consistent changes can significantly improve circulation, lower blood pressure, and enhance overall heart function.