How to protect your heart: Cardiologist shares 5 daily habits to lower your heart attack risk

Adopt five key daily habits to reduce heart attack risk: eat a balanced diet, stay active, manage stress, and monitor your health regularly.

Heart disease is a serious problem that leads to many deaths worldwide. Every heartbeat could be your last, making heart attacks a primary concern. While some risk factors for heart disease are inherited, many can be prevented. Your daily choices, including your diet, exercise, and stress management, significantlyimpact your heart health. By making minor adjustments to your routine, you can lower your risk of heart attacks and enhance your overall well-being. Here are five critical habits that can help you and may even save your life.

What are 5 ways you can prevent and reduce the risks of a heart attack? (Adobe Stock)

By Tavishi Dogra

Tavishi Dogra is a Deputy Chief Content Producer, Health & Wellness, at Hindustan Times. She has over 9 years of experience writing about fitness, nutrition, and mental well-being, translating medical research and expert insights into practical advice readers can trust.

Career journey and experience
Tavishi began her health journalism journey in 2017, and has since reported for RSTV, Financial Express, Jagran, HT Media Labs and Zee. She joined Hindustan Times to simplify wellness subjects by cutting through jargon.

From decoding health trends and interviewing doctors to testing fitness routines herself, Tavishi always approaches content with one filter: “Will this help someone make a better decision today?”

Subject expertise
With 9+ years tracking India’s health conversations, Tavishi knows the gap between clinical advice and daily life. She knows fads from fundamentals and curates science-backed, expert-recommended solutions.

In fitness, she breaks down bodyweight training, recovery, and posture fixes for desk-bound readers. In nutrition, she translates guidelines into affordable, desi meal tweaks. In mental well-being, she focuses on stigma-free, actionable tools — all backed by research, expert input, and lived context.

Education and professional background
Tavishi holds a Master’s degree in Journalism and Mass Communication and began her career reporting on public affairs for broadcast. Those early years in policy and TV shaped how she writes today: fast, factual, and human-first.

Editorial Philosophy
I write with one single goal: To simplify health in a world full of noise by finding what’s actually doable, safe, and evidence-based for my readers. I test claims against research and user experiences. When all else fails, I speak to the expert who sees 50 patients a day, not the one with the most followers.

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What is a balanced diet for the heart?

What you put on your plate matters more than you think. A diet loaded with saturated fats, processed foods, and excess sugar can dramatically elevate your cholesterol levels, trigger weight gain, and skyrocket your blood pressure, all key culprits contributing to heart disease, as per the Centers for Disease Control and Prevention.

Instead of falling into these dietary traps, focus on embracing a heart-friendly diet:

1. Fruits and vegetables: "Bursting with antioxidants, fibre, and important vitamins, these powerhouses fortify your heart", Dr Gautam Rege, Interventional Cardiologist, Jupiter Hospitals, tells Health Shots.
2. Whole grains, such as oats, brown rice, and whole-wheat bread, can effectively lower cholesterol levels, according to The Nutrition Source.
3. Lean proteins: Opt for fish, beans, lentils, and skinless poultry to boost your protein intake without the unhealthy fats, according to the UK’s National Health Institute.
4. Good fats: Incorporate heart-protective unsaturated fats from sources such as olive oil, nuts, seeds, and avocados into your meals, as recommended by Harvard Health.
5. Pro Tip: Follow the “80-20 rule”-aim for 80% of your diet to be made up of nutrient-dense whole foods, while allowing for occasional indulgences to make up the remaining 20%.

How to stay physically active?

Your heart is a muscle, and like any muscle, it thrives on regular exercise, as per the National Heart, Lung, and Blood Institute. A sedentary lifestyle can lead to a host of cardiovascular issues. In contrast, physical activity strengthens the heart, enhances blood circulation, reduces cholesterollevels, and helps maintain a healthy weight, all of which are critical factors in lowering the risk of heart attacks.

1. Aim for 30 minutes daily: Aim for at least 30 minutes of moderate activity, such as brisk walking, cycling, or swimming, five times a week.
2. Include strength training: "Engage in strength training exercises two to three times per week to build lean muscle mass, which aids in regulating blood sugar and metabolism", shares the cardiologist.
3. Small changes count: Even simple adjustments, like opting for stairs over elevators or taking a walking break after meals, can accumulate significant health benefits.
4. Consistency is key: Focus on enjoyable activities that encourage a daily habit of movement, as recommended by the British Heart Foundation.

How to manage stress to reduce heart attack risk?

Chronic stress is a silent killer, unleashing harmful hormones like cortisol and adrenaline that can elevate blood pressure and overstrain your heart. Moreover, stress often drives unhealthy coping mechanisms such as overeating, smoking, or increased alcohol consumption, as per Harvard Health.

To protect your heart against the attack of stress, consider these methods:

1. Mindful breathing or meditation: Dedicate 10–15 minutes daily to these practices to reduce stress levels, as per the American Heart Association.
2. Engage in relaxing hobbies: "Immerse yourself in enjoyable activities like gardening, painting, or reading that can divert your mind from stressors", explains Dr Rege.
3. Prioritise sleep: Aim for quality rest, ideally 7–8 hours per night, as poor sleep canexacerbatee stress andnegatively impactt your heart health,according tor the American Heart Association.
4. Stay socially connected: Engaging with family or friends can significantly alleviate emotional burdens, according to Innovation in Ageing.

How to detox your body from smoking and alcohol?

Smoking isn't just bad; it’s downright lethal for your heart. It wreaks havoc on blood vessels, diminishes oxygen levels in the blood, and accelerates plaque buildup in arteries, significantly increasing the risk of heart attacks, according to the National Heart, Lung, and Blood Institute.

• Kick the habit: Quitting smoking can drastically reduce your heart attack risk within months. If you find it challenging, professional help, support groups, or nicotine replacement therapies can ease the process, as per the American Cancer Society.
• Limit alcohol consumption: Excessive alcohol intake raises blood pressure and can trigger heart rhythm problems. If you choose to drink, moderation is essential, with no more than one drink per day for women and two for men, as recommended by the Centers for Disease Control and Prevention.

Dr Gautam Rege says, "the safest option for your heart is to avoid alcohol entirely"

How to monitor your health daily?

Prevention paired with awareness is key. Many heart risk factors, including high blood pressure, high cholesterol, and diabetes, often whisper silently until it’s too late, as per the Centers for Disease Control and Prevention. Regular health check-ups can help you catch problems early on.

1. Annual check-ups: Schedule to have your blood pressure, cholesterol, and blood glucose levelschecked at least once a year, as recommended by the American Heart Association.
2. Track your weight and waistline: "Abdominal fat is closely correlated with increased heart disease risk; keeping an eye on these metrics can provide valuable insights", explains the cardiologist.
3. Stay alert for symptoms: Consult a doctor immediately if you experience warning signs, such as chest pain, shortness of breath, or unusual fatigue.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always consult your doctor for any questions about a medical condition.