Heart attacks and strokes are rising across India’s cities at ages once considered too young. While smoking, diet, and genetics remain major drivers, pollution is emerging as an invisible yet deadly culprit.
Pollution is a silent risk factor for heart disease, says Dr Kiran Bandri, Interventional Cardiologist, Apollo Hospitals, Seshadripuram. “Fine particles in polluted air don’t just stay in the lungs. They enter the bloodstream, triggering inflammation, oxidative stress, and higher blood pressure, all harmful to the heart. The damage is gradual, often unnoticed until a major event occurs. Nevertheless, with consistent, thoughtful habits, it’s possible to lower your daily exposure and protect your heart’s long-term health," Dr Bandri explains.
Studies show that breathing air with high PM2.5 levels can increase the risk of cardiovascular events within hours to days. The stress it creates isn’t unlike what the heart experiences during illness or extreme physical strain. “The heart is a remarkably resilient organ, but it’s not designed to battle constant exposure to polluted air without support. Which is why everyday protection is vital, not just during smog season, but year-round,” the expert warns.
Also read | Symptoms of heart attack: Chest pain, nausea, sweating are warning signs, expert tips to prevent
These 5 daily habits, suggested by Dr Bandri, will help protect your heart in polluted environments:
Always wear protective masks outdoors: Opt for N95 or KN 95 masks when pollution levels are high. Cloth and surgical mask may help, but they are less effective against fine particles.
Follow a heart-protective diet: Include omega-3 rich foods like walnuts, flaxseeds, and salmon. Add colourful antioxidant packed fruits and vegetables while cutting down on fried and processed foods that fuel inflammation.
Plan your outdoor activities: Avoid busy traffic hours when walking or cycling on the road. Choose quieter streets or parks. If driving, keep the windows shut and use the recirculated air mode.
Also read | Heart attack, heart failure risk: 4 symptoms athletes, bodybuilders should never ignore
Improve indoor air quality: Use a HEPA filter purifier in rooms. You spend the most time in skip candles, incense, and chemical cleaners that can worsen indoor air. On bad-air days, keep the windows closed.
Track air quality daily: Check the air-quality index using apps or Local updates. Avoid outdoor exertion when the AQI is over hundred early mornings or host rain walks are safer options.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
Discover the latest Business News, Sensex, and Nifty updates. Obtain Personal Finance insights, tax queries, and expert opinions on Moneycontrol or download the Moneycontrol App to stay updated!
