Know your numbers
Blood pressure, LDL cholesterol, fasting sugar or HbA1c, waist size and triglycerides together show your heart risk. Check them every year, and more often if heart disease runs in your family.
A heart-protective plate
Fill half your plate with vegetables. Choose whole grains, pulses, nuts and seeds, and use healthy oils in small amounts. Cut down on refined flour, sugary drinks, fried snacks and processed meats. Fibre from oats, legumes and vegetables helps lower LDL cholesterol.
Move, sleep and de-stress
Aim for at least 150 minutes of brisk activity a week, 7–8 hours of sleep, and a daily way to manage stress. Stopping smoking is the single biggest step most smokers can take.
Recognise a heart attack
Chest pressure, pain spreading to the arm, jaw or back, breathlessness, sweating or nausea need emergency care right away. Women and people with diabetes may have milder or unusual symptoms.
What causes a heart attack?
Most heart attacks happen when a fatty plaque inside a coronary artery breaks open and a clot forms on it, cutting off blood flow to part of the heart muscle.
Main risk factors
Most risk comes from factors you can change.
- High blood pressure
- High LDL cholesterol and triglycerides
- Diabetes and raised blood sugar
- Smoking and tobacco in any form
- Inactivity and excess belly fat
- Poor diet, alcohol, short sleep and stress
- Age, family history and existing heart disease
Cut salt and processed foods
Packaged snacks, pickles, papad, instant noodles and restaurant food carry hidden salt. Cooking at home and tasting before salting makes a real difference to blood pressure.
Choose better fats and cooking methods
Use small amounts of mustard, groundnut or olive oil, add nuts and seeds, and prefer steaming, grilling or sautéing over deep frying. Avoid reheated oil and vanaspati.
Know the warning signs
Chest pain or pressure, pain spreading to the arm, jaw or back, breathlessness, sweating or sudden weakness need emergency care immediately.
Frequently asked questions
Which foods lower heart attack risk?
Vegetables, fruit, whole grains, legumes, nuts, seeds and omega-3-rich foods, together with less salt, sugar and refined flour.
Can diet replace heart medicines?
No. Diet works alongside prescribed treatment. Your cardiologist decides whether medication can change.
Which foods help prevent a heart attack?
Vegetables, fruits, whole grains, pulses, nuts, seeds and healthy oils — with less salt, sugar, refined flour and fried food.
Written by Dr. Jai Vora. This article is for education only. Speak with your doctor before changing medication, diet or treatment.
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