About 80% of Heart Disease Can Be Prevented: Doctor Explains 5 Daily Habits
Annanya Gupta | Oct 03, 2025, 17:52 IST
Heart disease prevention
( Image credit : IANS )
Highlight of the story: Doctors stress that heart disease can be avoided in most cases with simple lifestyle habits. A US expert notes that 80% of heart problems are preventable through five daily steps. These include short walks after meals, adding omega-3 foods, getting 7 to 8 hours of sleep, switching to steel or glass bottles, and going for regular health check-ups. Small habits protect the heart in the long run and reduce the risk of heart attack or stroke.
Heart disease has become one of the leading health worries across the world, but doctors say most of it is avoidable. A US heart specialist says that about 80% of heart disease can be prevented if people adopt small but steady daily habits. The advice is simple, but it works.
Doctors suggest a 10-minute walk after meals may help digestion and keeps blood sugar steady. High spikes in sugar after food can hurt blood vessels, leading to blockages over time. You don’t need a gym or a treadmill. Walking in your living room, terrace or office corridor is enough. Families are being told to build this as a routine, especially after dinner.
Food plays a direct role in heart health. Omega-3 rich foods like fish helps flaxseeds and walnuts reduce swelling in the body and improve the blood flow. Many Indian diets lack these foods as they don't know which can raise the risk of heart problems. Adding a handful of nuts daily or including fish twice a week can make a big change.
Doctors warn that poor sleep is an often ignored risk factor. Teens and adults alike stay glued to phones till late, cutting into rest. Sleeping less than 6 hours can often lead to high blood pressure and it slowly weakens the heart. Experts advise fixed bedtimes and fewer screens before sleep. Calming routines like reading or listening to soft music.
Switching to steel or glass bottles is another easy habit. Many plastic bottles contain chemicals like BPA that may affect hormones and add stress to the body. Studies show long-term use can be harmful. The shift to safer bottles is a small but useful step for health.
Sometimes Even people who look and feel fit may have these hidden risks. Routine tests like blood pressure, blood sugar and lipid profile can catch these silent problems. Doctors suggest yearly tests for adults after 30. Early action for this can prevent bigger issues later.
Heart health does not always need drastic changes. Walking, better food choices, good sleep, safer bottles and yearly tests are habits anyone can start. Experts say the real medicine is your daily routine. With steady care, most heart disease can be kept away.
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Walk After Every Meal
Lower heart disease risk.
( Image credit : Unsplash )
Doctors suggest a 10-minute walk after meals may help digestion and keeps blood sugar steady. High spikes in sugar after food can hurt blood vessels, leading to blockages over time. You don’t need a gym or a treadmill. Walking in your living room, terrace or office corridor is enough. Families are being told to build this as a routine, especially after dinner.
Add Omega-3 to Your Diet
Omega-3 rich foods
( Image credit : Unsplash )
Food plays a direct role in heart health. Omega-3 rich foods like fish helps flaxseeds and walnuts reduce swelling in the body and improve the blood flow. Many Indian diets lack these foods as they don't know which can raise the risk of heart problems. Adding a handful of nuts daily or including fish twice a week can make a big change.
Sleep Well
poor sleep hidden risk for heart disease.
( Image credit : Unsplash )
Doctors warn that poor sleep is an often ignored risk factor. Teens and adults alike stay glued to phones till late, cutting into rest. Sleeping less than 6 hours can often lead to high blood pressure and it slowly weakens the heart. Experts advise fixed bedtimes and fewer screens before sleep. Calming routines like reading or listening to soft music.
Avoid Plastic Bottles
Reduce chemical exposure.
( Image credit : Unsplash )
Switching to steel or glass bottles is another easy habit. Many plastic bottles contain chemicals like BPA that may affect hormones and add stress to the body. Studies show long-term use can be harmful. The shift to safer bottles is a small but useful step for health.
Go for Regular Tests
Catch heart risks early.
( Image credit : Unsplash )
Sometimes Even people who look and feel fit may have these hidden risks. Routine tests like blood pressure, blood sugar and lipid profile can catch these silent problems. Doctors suggest yearly tests for adults after 30. Early action for this can prevent bigger issues later.
Small Habits, Big Impact
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