Curated by Dr. Gunjan Kapoor – Consultant Cardiologist
When we think about heart disease, we often imagine it as something sudden and unavoidable. But in truth, most heart conditions develop silently over time—through years of unhealthy habits. The good news? Prevention is truly possible.
As Dr. Gunjan Kapoor, a leading clinical cardiologist, often reminds her patients—“It’s not about overhauling your life in a day. Small, consistent changes in your daily routine can protect your heart for a lifetime.”
So, what are these simple yet powerful habits?
1. Eat Heart-Smart Every Day
Your heart health starts in your kitchen.
Dr. Gunjan recommends:
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Add more fruits, vegetables, whole grains, and legumes to your diet.
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Use heart-healthy oils like olive or mustard oil.
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Avoid fried food, excess salt, packaged snacks, and sugary drinks.
Also, Indian diets often include too much salt, especially in pickles, namkeens, and processed food. Gradually reducing salt can significantly lower your blood pressure—a major risk factor for heart disease.
Pro tip: Try “colorful plates”—add 3-4 different natural colors (greens, reds, yellows) in every meal.
♀️ 2. Move More, Sit Less
Sitting is the new smoking.
Even 30 minutes of moderate activity, 5 days a week, can lower your risk of heart disease by 35–40%. You don’t need a gym—simple steps work:
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Take a brisk walk after lunch or dinner.
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Use stairs instead of lifts.
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Do household chores energetically.
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Try basic yoga or stretching every morning.
Dr. Gunjan Kapoor says: “You don’t have to run marathons. Just make sure you don’t spend hours sitting idle. Your heart loves movement.”
♀️ 3. Manage Stress Proactively
In today’s fast-paced life, stress is almost constant—but chronic stress increases your risk of high blood pressure, irregular heartbeats, and even heart attacks.
Dr. Gunjan’s stress-reduction tips:
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Practice deep breathing or meditation for 10 minutes daily.
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Reduce screen time, especially before bed.
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Make time for hobbies, music, or prayer.
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Get enough sleep (7–8 hours) every night.
Stress hits women harder—and often silently. That’s why heart care also means mind care.
4. Quit Smoking & Cut Alcohol
Even occasional smoking or second-hand smoke damages the blood vessels, thickens your blood, and increases blood pressure.
Dr. Kapoor explains: “Smoking doesn’t just harm the lungs—it silently suffocates your heart.”
If you’re trying to quit:
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Talk to your doctor for support.
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Use nicotine patches or natural substitutes.
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Avoid places or people that trigger smoking.
As for alcohol—moderation is key. Excess drinking increases fat levels in your blood, raises blood pressure, and can lead to abnormal heart rhythms.
❤️ 5. Schedule Regular Heart Checkups
Prevention begins with awareness.
Many patients discover heart problems after symptoms like chest pain or breathlessness. But the smarter move is to track your heart health before symptoms arise.
Dr. Gunjan Kapoor advises:
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Get your BP, cholesterol, sugar, ECG, and weight checked regularly.
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Women, especially after 40, should have annual heart screenings.
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Don’t ignore signs like unexplained fatigue, jaw pain, or breathlessness.
Regular checkups can catch silent killers like high blood pressure or cholesterol—before they lead to heart attacks.
Final Thoughts from Dr. Gunjan Kapoor
Heart disease doesn’t choose age or gender. In fact, young Indians, especially women, are increasingly at risk due to stress, fast food, and sedentary lifestyles.
But your daily choices matter.
A few small steps—taken every day—can make the biggest difference.
“Think of your heart as a lifelong companion,” says Dr. Gunjan Kapoor.
“Nourish it, move with it, rest with it, and listen to it.”Contact us
