Heart disease continues to be India’s biggest health threat — but protecting your arteries doesn’t always mean relying on pills or surgery. Experts say that simple, consistent lifestyle choices can significantly lower your risk. The worldwide heart problem is set to get much worse in the coming years, so it's time to get serious about stopping it before it starts.
A 2023 Lancet study estimates that heart disease cases around the world could go up by almost 90% from 2025 to 2050. Deaths from heart problems might increase by over 70% too.
Even though fewer people are dying young from heart issues thanks to better healthcare, the total number of people with these problems will still go up, in places like India.
The Lancet South Asia report revealed that 62% of Indians die from heart disease. A JACC 2025 study further notes that high blood pressure, poor dietary habits, and excessive bad cholesterol remain the top three global risk factors resulting in numerous preventable deaths.
The message is evident — prevention is crucial, and minor adjustments to your movement, diet, and sleep patterns can make a difference.
Also Read: Cardiologist explains 8 evidence-based ways to lower heart disease risk— drug-free
1. Increase Strength through Resistance Training
Resistance training affects more than your muscles — it plays a vital part in arterial health. Regular strength workouts help reduce blood pressure, enhance insulin sensitivity, and improve overall blood vessel flexibility.
Try incorporating brief sessions 2–3 times using bodyweight, dumbbells, or resistance bands.
2. Increase Your Intake of Omega-3s & Anti-Inflammatory Foods
Your diet has a major influence on the health of your heart. Omega-3 fatty acids found in oily fish, walnuts, flaxseeds, and chia seeds play a role in reducing inflammation and decreasing the accumulation of plaque in your arteries.
A study in The Lancet about long-term heart risks found that people who didn't follow dietary guidelines well had much higher fat levels and markers of inflammation in their blood. This led to up to 38% higher chances of getting heart disease over 10 years for older men.
3. Make Sleep and Stress Recovery a Priority
Not getting enough good sleep throws off your blood pressure and hormones, which ups your risk of heart problems. Try to get 7–8 hours of solid rest each night and stick to a regular sleep schedule.
At the same time, long-term stress has an impact on inflammation and oxidative stress, which can make arteries less flexible as time passes. Even simple habits — taking a 10-minute stroll, breathing deeply, doing yoga, or practicing mindfulness — can help your nervous system reset and ease the pressure on your arteries.
4. Keep Up Daily Movement
You don't need to follow an athlete's schedule — just be steady. Research shows that even walking quickly for 30 minutes five days a week can cut the risk of heart disease by 25–30%.
Cardiovascular disease isn’t inevitable. The Lancet and JACC data remind us that lifestyle remains the single most powerful modifiable factor in prevention.
While medication and medical interventions save lives, prevention starts years before symptoms show up — in your kitchen, your gym, and your sleep schedule.
Also Read: Heart health: What every cardiologist wishes you knew when it comes to cardiac care
Health Takeaway
- Strength train 2–3 times a week.
- Add omega-3s and colourful vegetables to every meal.
- Prioritise 7–8 hours of sleep and stress-relief habits.
- Walk or move daily — consistency beats intensity.
- Small, consistent changes can do what no pill can — keep your arteries young, flexible, and strong for years to come.
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