Every year, more and more people are dying of heart disease, and many of them are younger than ever before. According to the World Health Organization (WHO), heart disease is the leading cause of death globally, responsible for nearly 18 million deaths each year. What’s more worrying is that the numbers are going up. The Centers for Disease Control and Prevention (CDC) says heart attack rates have steadily increased over the last decade, especially among people under 50.
In India too, cardiologists are seeing a sharp rise in cases of heart failure, strokes, and cardiac arrests, even among those who look “fit” from the outside.
But the good news? Many heart problems are preventable. As National Doctor’s Day is just around the corner, we spoke to Dr. Mukesh Goel, Senior Consultant, Cardiothoracic and Vascular Surgery, Indraprastha Apollo Hospitals, to understand seven simple lifestyle habits that he not only recommends to his patients but follows himself.
1. Move your body every day
Exercise is one of the best things you can do for your heart. It doesn’t have to be intense, even a 30-minute walk can help.
“Try to move your body for at least 30 minutes a day, five times a week,” says Dr. Goel. “It improves blood circulation, reduces blood pressure, helps manage weight, and keeps the heart strong,” he further said.
Even small changes like taking stairs or walking while talking on the phone can make a big difference over time.
2. Eat a heart-friendly diet
What you eat plays a huge role in how your heart functions. The goal is to eat fresh, colourful, and minimally processed foods. “Include fruits, vegetables, whole grains, nuts, legumes, and healthy fats like olive oil in your meals,” says Dr. Goel. “Cut back on red meat, fried foods, and added sugars,” he added.
He recommends the Mediterranean or DASH diets, which have been proven to lower heart disease risk.
3. Quit smoking and limit alcohol
If you smoke, quitting should be your number one priority. Smoking damages arteries, lowers oxygen in the blood, and raises the risk of heart attacks. “Even occasional smoking can be harmful,” Dr. Goel warns.
“And alcohol should be limited to moderate amounts, as heavy drinking affects blood pressure and heart rhythm.”
4. Watch your blood pressure
High blood pressure often has no symptoms — but it silently damages your heart and arteries over time. “We call it the ‘silent killer’ for a reason,” says Dr. Goel. “Check your blood pressure regularly, and if it’s high, get it treated with lifestyle changes or medicines,” he further said.
5. Prioritise sleep
Sleep is not a luxury, it’s a necessity for your heart. Poor sleep increases stress hormones and blood pressure.
“Adults need 7–8 hours of quality sleep every night,” says Dr. Goel. “If you snore loudly or feel tired all day, get screened for sleep apnea.”
Simple habits like avoiding screens before bed or sleeping at the same time every night can help.
6. Manage your stress
Long-term stress is bad for the heart. It can raise your blood pressure and lead to emotional eating, smoking, or drinking.
“You can’t avoid stress completely, but you can learn to manage it,” says Dr. Goel. “Try deep breathing, meditation, yoga, or just talking to a friend.”
7. Stay hydrated and don’t overdo anything
Balance is everything. Overeating, overtraining, or even taking too many supplements can strain your heart. “Drink enough water, eat in moderation, and don’t go to extremes,” advises Dr. Goel.
“Your heart needs a steady, balanced routine to function well.”
Heart disease is rising — but it’s not unstoppable. Most heart attacks and strokes can be prevented with a few simple, consistent lifestyle changes.
“You don’t have to do everything at once. Even one small change like walking daily or cutting down sugar can protect your heart over time,” Dr. Goel shares.
