Want to Avoid a Heart Attack? Start Doing This From Today

Health Desk | Updated on 15th May, 2025 – 17:15 IST

Heart attacks remain one of the leading causes of death worldwide, yet many people don’t realize how silently and quickly they can suffer from heart attack. Often, the damage builds up unnoticed for years until one day, it’s too late. The good news is that modern research and clinical studies show you can significantly lower your heart attack risk — starting with simple, medicine-backed, suggested by doctors lifestyle changes you can begin right now.

In this article, you’ll discover the latest medical insights and practical steps recommended by medical experts (doctors) that can protect your heart and save your life. We will start with a short story of a men named Aryan.

When Aryan, a 38-year-old software engineer from Pune (India), suddenly collapsed at work, no one expected a heart attack. He had no history of smoking, no obvious health problems, and played badminton regularly. But tests revealed his coronary arteries were 75% blocked — a silent danger that could have ended his life.

Aryan’s story is not unique. A growing number of young adults in India and worldwide are experiencing heart attacks without warning. A recent JAMA Cardiology study found that 1 in 5 heart attack patients is now under 40 years old. Many had no previous symptoms and history, only hidden damage caused by modern lifestyle factors: stress, inactivity, poor diet, and insufficient sleep.

What can you do to protect yourself from Heart Attack?

Commit to a Daily 20-Minute Walk After Dinner

One of the easiest and most effective habits is a daily walk after your largest meal. A 2024 study by the European Society of Cardiology found that walking 20 minutes after dinner lowers blood sugar spikes, reduces blood pressure, and calms your nervous system — all of which reduce stress on your heart.

Try to walk briskly but comfortably for 20 minutes starting about 20 minutes after eating. This simple routine helps your body process sugars and fats more effectively and reduces the harmful blood thickness that increases heart attack risk.

Upgrade Your Meals with Heart-Healing Foods

Adding certain foods to your diet can reverse early artery damage and lower bad cholesterol.

• Garlic: Contains allicin, which thins blood and prevents plaque buildup. Add raw or lightly cooked garlic to meals.

• Amla (Indian Gooseberry): Rich in antioxidants; shown in Indian studies to lower LDL cholesterol by 25%. Drink amla juice daily.

• Turmeric: Contains curcumin, a powerful anti-inflammatory. Use in cooking or golden milk.

• Flaxseeds or Chia Seeds: Rich in plant-based Omega-3s; add to yogurt or smoothies.

• Leafy Greens: Spinach and methi improve blood vessel health.

Small consistent additions like these can improve heart health within weeks.

Get Key Blood Tests, Especially hs-CRP

Don’t overlook the hs-CRP test, which measures inflammation inside your arteries — a silent warning sign of heart disease that standard cholesterol tests may miss.

Ask your doctor for:

• hs-CRP (high-sensitivity C-Reactive Protein)

• Fasting lipid profile

• HbA1c (long-term blood sugar)

• Fasting insulin (for early insulin resistance)

Detecting inflammation early lets you take action before blockages develop.

Prioritize Stress Management and Sleep

Chronic stress and poor sleep increase inflammation and blood pressure — major risk factors for heart attacks.

Try daily deep breathing or yoga for stress relief. Ensure 7–8 hours of sleep with good sleep hygiene: avoid screens before bed, keep a regular schedule, and create a restful environment.

Avoid Tobacco and Limit Alcohol

Smoking and excessive alcohol damage blood vessels and increase heart attack risk.

If you smoke, seek help to quit. Limit alcohol to moderate amounts—up to one drink per day for women, two for men—and replace these habits with healthier routines like walking or meditation.

Taking the First Step

Changing your lifestyle doesn’t have to be overwhelming. Start with one habit — like your evening walk — and build gradually. Consistent small changes over time can prevent heart disease more effectively than medication alone.

Aryan, who survived a major heart attack, now follows these simple steps and wishes he had started earlier. Don’t wait for a warning sign. Protect your heart today with these proven, practical strategies.

Your heart powers your life — your family, your dreams, your future. Treat it with care, and it will serve you well for years to come.

Heart Attack Statistics: India vs. The World

• Annual deaths from cardiovascular disease:

  • Global: 17.9 million (WHO 2023)

  • India: 2.64 million (Indian Ministry of Health 2023)

• Percentage of total deaths:

  • Global: 32%

  • India: 28%

• Average age of first heart attack:

  • Global: 65 years

  • India: 54 years (10 years younger)

• Heart attacks in people under 40:

  • Global: ~10% (JAMA Cardiology 2023)

  • India: ~20% (Indian Heart Association 2023)

• Prevalence of coronary artery disease:

  • Global: 5–7% of adults

  • India: 7–10% of adults

• Increase in heart disease over past decade:

  • Global: 15% rise

  • India: 30% rise, especially in cities

Sources: World Health Organization (WHO), Indian Ministry of Health, JAMA Cardiology 2023, Indian Heart Association Reports