8 tips to reduce heart attack risk as recommended by experts

Heart attacks are now a cause of more serious concern as the cases are rising across the country, especially in the younger population. The main cause of this increasing trend is the prevalent incidence of potential risk factors like hypertension, diabetes, smoking, and high cholesterol levels among the masses.
According to the Indian Heart Association, almost 50% of heart attacks in Indian men occur before the age of 50, and 25% of these occur even before they reach the age of 40. The prevalence of cardiovascular diseases is also alarmingly high among individuals above the age of 45, emphasizing the early age at which heart-related problems begin to start striking the country.
We bring you the list of 8 expert-recommended tips to help reduce the risk of heart attacks:
Heart-healthy Diet

Studies suggest that dietary approaches to stop hypertension, like the DASH (Dietary Approaches to Stop Hypertension), where higher consumption of fruits and vegetables will reduce blood pressure and cholesterol, significantly lowers the risk of cardiovascular diseases, such as heart attacks and strokes. In addition, a diet full of omega-3 fatty acids found in fish and some nuts is indicated, as well as whole grains, and foods that control blood sugar and contribute to reducing inflammation.

Regular exercise
As the World Health Organization puts it, regular exercise plays an indispensable role in improving heart health. It recommends a minimum of 150 minutes of moderate-intensity physical activity and 75 minutes of vigorous-intensity activity per week for maintaining cardiovascular health. Moreover, exercise can be used for weight management, which is also effective in reducing the chances of heart disease. Anxiety can be reduced, and improvements in mental health can be seen, thus enhancing overall health.
Quit smoking
According to the Centers for Disease Control and Prevention, smoking harms blood vessels elevates blood pressure, and adds to the risk of heart disease. Quitting smoking heals the heart in a short period of weeks and reduces the risk of heart attack over time.
Manage stress
Chronic stress has been proven to be strongly linked to heart disease. A study published in ‘The Lancet’, it explores the the relationship between stress-related brain activity and inflammation of arteries was investigated as a pathway to cardiovascular disease. It can also cause somatic manifestations of chronic stress, including hypertension, which is one of the strongly established precursors for heart disease. To cope with chronic stress and minimize its impact on heart health, experts recommend the use of strategies like exercise, meditation, yoga, and proper work-life balance.
Regulate blood pressure
High blood pressure can damage arteries and increase the risk of heart disease, according to the World Health Organization, (WHO).Management of blood pressure is also done through maintaining a healthy weight, limiting alcohol consumption, reducing sodium intake, and taking prescribed medications.
Being overweight
Obesity and being overweight increase the risk of having heart disease. Having an appropriate diet and exercise will help in being on the ideal weight and consequently reduce stress on the heart.
Limit alcohol
Chronic alcohol intake can cause several cardiovascular diseases, including hypertension, heart failure, and stroke. WHO suggests that people ought to limit their consumption of alcohol to minimize the risks. For men, this translates to less than 14 standard drinks in a week, while for women, it is advised that they limit their alcohol intake to less than 7 standard drinks per week.
Health checkups
According to the National Institute on Aging, regularly monitored levels of cholesterol, blood pressure, and blood sugar are key in identifying heart disease problems early. Early detection of irregularities in these areas can enable timely interventions that significantly reduce the risk of a heart attack. This proactive approach helps manage heart disease risk factors and may even prevent more severe health consequences.