10 Proven Ways to Lower Your Risk of Heart Disease Naturally

CVDs are responsible for about 28% of all deaths in India, making them the foremost cause of mortality in the country. Over 60% of heart disease deaths in India occur prematurely, which affects people under the age of 70. 

Heart disease is one of the leading causes of death in the world. You can't change the risk factors like family history, sex at birth, or age. But you can take steps to lower your risk of heart disease. You don't need to make drastic changes overnight. Small, consistent lifestyle changes can improve your heart health. 

Let’s explore 10 powerful and practical ways to reduce your risk of heart disease. 

Why are Lifestyle Changes Important To Manage Heart Health?

Heart disease isn't just genetics or age; your daily habits are critical in increasing and decreasing your risk. Poor lifestyle choices like unhealthy eating, lack of physical activity, chronic stress, and smoking can lead to high cholesterol, obesity, diabetes, and high blood pressure, all of which are major risk factors for developing heart disease.

Many studies show that nearly 80% of heart disease and stroke can be prevented with healthy lifestyle changes and education. This means that you do affect your heart and overall health daily.

Medications can help manage health issues like high blood pressure and cholesterol, but they are not an alternative to healthy habits.

Also read: 50% of Indians are at Risk of a Heart Condition: Let’s Know More

10 Effective Ways to Lower Heart Disease Risk

Here are 10 ways to keep your heart healthy-

1. Manage Air Pollution Exposure

Did you know that air quality may impact your heart health? Studies show that even short-term exposure to particulate matter (PM 2.5) leads to oxidative stress and inflammation. However, long-term exposure leads to higher blood pressure, atherosclerosis, and cardiovascular disease risk.

How to reduce pollution exposure?

• Check daily air quality indexes and limit outdoor activities on high-pollution days.
• Use indoor air purifiers and keep windows closed when pollution levels are high.
• Plant air-purifying indoor plants.
• Avoid going in high-traffic areas where pollution is highest.

2. Lower Your Stress

Chronic stress is linked to heart disease. Stress can raise your blood pressure and inflammation. Stress can even trigger a heart attack. Stress can also develop unhealthy habits like overeating, smoking, or drinking.

Tips to lower stress

• Practice mindfulness or meditation for 10-15 minutes daily.
• Do breathing exercises when you feel overwhelmed.
• Take regular breaks during work.
• Listening to music.
• Spend time with loved ones or give time to activities or hobbies you like.

3. Eat a Heart-Healthy Diet

What you eat directly affects your heart. However, a heart-healthy diet is important to improve blood pressure and cholesterol, manage weight, and lower the risk of type 2 diabetes. A heart-healthy eating plan includes-

A heart-healthy diet includes-

• Vegetables and fruits.
• Beans or other legumes.
• Lean meat and fish.
• Low-fat or fat-free dairy foods.
• Whole grains.
• Healthy fats like olive oil and avocado
• Use heart-healthy oils like olive oil instead of butter.
• Limit saturated and trans fats.

What to avoid-

• Limit Salt or high-sodium meals.
• Sugar or sweetened beverages.
• Highly refined carbohydrates.
• Alcohol.
• Highly processed food, such as processed meats.
• Saturated fat, like full-fat dairy products, red meat, palm oil, and coconut oil.
• Trans fat, such as fried fast food, chips, and baked goods.

Also read: Heart-Healthy Food: 10+ foods that improve your cardiac health.

4. Maintain a Healthy Weight

Being overweight may increase your risk of heart disease. It may cause high blood pressure, high cholesterol, and diabetes. Even a small weight loss can be good for you. 

Tips to Manage Weight

• Monitor your Body Mass Index (BMI) and aim for a healthy range (18.5-24.9).
• Track your food intake and physical activity. 
• Make small changes like reducing sugary drinks and taking daily walks.

5. Maintain Your Cholesterol Levels

High cholesterol can cause plaque buildup in arteries, increasing the risk of heart attacks or strokes. Make healthy lifestyle changes, such as exercise and diet, to bring your cholesterol levels back to normal. 

Tips to control cholesterol levels

• Get your lipid profile tested once a year.
• Eat fiber-rich foods such as oats, beans, and fruits.
• Limit red meat and full-fat dairy products.
• If prescribed, take cholesterol-lowering medications as directed.

6. Manage Diabetes

People with diabetes are at higher risk of cardiovascular diseases. However, the risk can be reduced by being physically active and controlling your weight. High blood sugar levels may damage blood vessels and nerves that control the heart.

How to manage diabetes?

• Monitor your blood glucose levels regularly.
• Follow a diabetes-friendly, heart-healthy diet.
• Exercise regularly and take medications as prescribed.
• Avoid sugary snacks and processed foods.

7. Get Enough Sleep

Sleep isn't just about feeling rested. Poor sleep may lead to higher stress hormones, insulin resistance, and inflammation, harming your heart. People who don't get enough sleep are at higher risk of obesity, diabetes, high blood pressure, heart attack, and depression. 

Tips:

• Aim for 7-9 hours of quality sleep every night.
• Maintain your sleep schedule, even on weekends.
• Avoid screens and heavy meals before bedtime.
• Create a calming bedtime routine and sleep-friendly environment.

8. Exercise Regularly

Physical activity strengthens the heart muscle, improves blood circulation, and helps manage weight, cholesterol, and blood pressure.

Practical Tips:

• Aim for at least 150 minutes of moderate aerobic activity per week (e.g., brisk walking, swimming).
• Include strength training exercises twice a week.
• Find activities you enjoy, like dancing or hiking, to stay consistent.
• Break activity into short 10-minute sessions if needed.

9. Don’t Smoke or Use Tobacco

Tobacco and smoking may damage your heart and blood vessels, increase blood pressure, reduce oxygen to your heart, and lead to plaque buildup in arteries. Quitting is tough, but it is one of the most important things to protect your heart and blood vessels. 

Tips to quit smoking-

• Seek support through quitlines or cessation programs.
• Use nicotine replacement therapy if needed.
• Avoid secondhand smoke exposure.
• Set a quit date and share your goal with friends or family.

 10. Get Regular Health Checkups

Get regular health checkups to identify health issues early, including high blood pressure, high cholesterol, or prediabetes.

Tips:

• Schedule full-body checkups at least once a year.
• Monitor blood pressure, cholesterol levels, and blood sugar regularly.
• Discuss your family history with your doctor.

Read more- Top Lifestyle Habits That Lead to Heart Attack

Final Thoughts

Improving your heart health is a journey that starts with the above small steps. The benefits of better heart health go far beyond reducing disease risk: you'll feel more energetic, sleep better, and enjoy a good quality of life. Your heart works hard for you every day. Now, it's your turn to work for your heart and make it feel better.

FAQ’s

1. What is the worst habit for your heart?

The worst habit for your heart is smoking. It damages blood vessels, reduces oxygen in the blood, and elevates the risk of blood clots, all of which can lead to heart disease.

2. What are some of the best ways to prevent heart disease?

Consume a heart-healthy diet, engage in regular exercise and outdoor activity, manage stress, and avoid smoking and excessive alcohol consumption.

3. Which fruit is best for the heart?

Fruits like apples, avocados, pomegranates, and berries like blueberries, strawberries, and raspberries are good for the heart.

4. How can I protect my heart naturally?

To naturally protect your heart, focus on a healthy diet of whole grains, fresh fruits, vegetables, and lean proteins, regular physical activity, stress management, and avoiding smoking.