Heart disease remains one of the leading causes of death worldwide, and a significant portion of heart health issues are influenced by lifestyle choices. Dr Sudipta Mohanty a leading cardiologist, emphasizes that while some risk factors for heart disease are genetic or unavoidable, many are within our control. By understanding the lifestyle habits that put your heart at risk, you can make informed decisions that protect your heart and improve your overall health. Here are some key lifestyle factors Dr. Mohanty advises addressing to lower your risk of heart disease.
1. Poor Diet
A diet high in saturated fats, trans fats, and refined sugars is one of the most significant contributors to heart disease. Dr. Mohanty advises focusing on a heart-healthy diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats such as omega-3 fatty acids found in fish, walnuts, and flaxseeds. Avoiding processed foods, excessive salt, and sugary drinks can help lower cholesterol and blood pressure, both of which are key factors in heart disease. A balanced diet helps maintain a healthy weight, regulate blood sugar levels, and reduce inflammation, all of which support optimal heart function.
2. Lack of Physical Activity
A sedentary lifestyle is a major risk factor for heart disease. Dr. Mohanty highlights that regular physical activity strengthens the heart, improves circulation, lowers blood pressure, and helps control cholesterol and blood sugar levels. He recommends at least 30 minutes of moderate-intensity exercise most days of the week. Activities like walking, swimming, cycling, or jogging can significantly improve cardiovascular health. Not only does exercise help reduce the risk of heart disease, but it also boosts mood, relieves stress, and enhances overall well-being.
3. Smoking
Smoking is one of the most harmful habits for heart health. Dr Sudipta Mohanty warns that the chemicals in tobacco smoke damage blood vessels, raise blood pressure, and decrease oxygen levels in the blood, increasing the risk of heart attack and stroke. In addition to damaging the heart, smoking also contributes to the buildup of plaque in the arteries, a condition known as atherosclerosis. Quitting smoking is one of the most important steps you can take to reduce your heart disease risk. Dr. Mohanty encourages individuals who smoke to seek professional help, as quitting significantly improves heart health and reduces the risk of cardiovascular events.
4. Excessive Alcohol Consumption
While moderate alcohol consumption may have some heart health benefits, excessive drinking can lead to high blood pressure, heart failure, and other cardiovascular problems. Dr. Mohanty advises limiting alcohol intake to one drink per day for women and two drinks per day for men. Drinking in moderation is key to maintaining healthy blood pressure and reducing the risk of heart disease. Heavy drinking can also lead to weight gain, liver disease, and increased risk of arrhythmias (irregular heartbeats), all of which contribute to heart health issues.
5. Chronic Stress
Chronic stress can take a significant toll on your heart.Dr. Sudipta Mohanty points out that prolonged stress leads to elevated levels of cortisol, a hormone that increases blood pressure and inflammation, both of which can damage the heart over time. Furthermore, stress may lead to unhealthy coping mechanisms such as overeating, smoking, or drinking alcohol, which further increase the risk of cardiovascular disease. Dr. Mohanty suggests incorporating stress-management techniques into daily life, such as mindfulness, yoga, deep-breathing exercises, and engaging in hobbies. Managing stress not only protects the heart but also improves overall mental and emotional health.
6. Poor Sleep Quality
Lack of sleep or poor-quality sleep is another lifestyle factor linked to heart disease. Dr. Mohanty emphasizes that consistent, restful sleep is crucial for heart health. Sleep deprivation can lead to high blood pressure, increased stress hormones, and poor metabolic health, all of which raise the risk of cardiovascular disease. Adults should aim for 7 to 9 hours of sleep each night. If you struggle with sleep disorders such as sleep apnea, Dr. Mohanty recommends seeking treatment, as untreated sleep apnea can increase the risk of high blood pressure, heart attack, and stroke.
7. Being Overweight or Obese
Carrying excess weight, particularly around the abdomen, is a major risk factor for heart disease. Dr. Mohanty explains that obesity is often associated with high blood pressure, high cholesterol, and insulin resistance, all of which increase the risk of heart problems. Losing weight through a combination of a healthy diet and regular exercise can lower these risk factors and improve heart health. Even a modest reduction in weight can significantly reduce the burden on the heart and lower the risk of cardiovascular disease.
Conclusion
Dr Sudipta Mohanty emphasizes that many lifestyle factors contribute to heart disease, but the good news is that these risks are largely preventable or manageable with the right choices. A heart-healthy diet, regular physical activity, stress management, and avoiding smoking and excessive alcohol consumption can significantly reduce your risk of heart disease. By making these changes, you can protect your heart and enjoy a longer, healthier life. Regular check-ups with a healthcare provider and monitoring heart health are also important for early detection and proactive management of any potential issues.