Lifestyle changes to reduce your risk of heart disease
                     ABOUT DOCTOR
Interventional 
Cardiologist
Apollo Hospitals, 
Indore
Dr. Sarita Rao is a Sr. Interventional Cardiologist at 
Apollo  Hospitals, Indore. She is the first female 
Interventional  Cardiologist in Central India. She is 
Fellow of American  College of Cardiology(FACC) 
and Fellow of European  Society of 
Cardiology(FESC)
For OPD Appointments Contact : +91 9893925000
OPD Timing at Apollo Hospitals, Indore: 11:00 AM to 4:00 PM
Location: Apollo Hospitals, Indore Sector D Rd, Scheme No 74C, Vijay 
Nagar, Indore.
OPD Timing at Clinic: 6:30 PM to 8:00 PM
Location: 303, Third Floor, Vishal Astra, Opp. Satya Sai School, A.B Road, 
Indore, MP.
Lifestyle changes to reduce your risk of heart disease
So easy to understand, right? Heart disease kills more people than any other condition 
combined. In terms of global mortality rates, stroke ranks fifth.
A lack of dedication to a heart-healthy lifestyle is a major factor contributing to these 
numbers. The primary line of defence against cardiovascular disease and stroke lies within 
your own control: how you live your life. The following recommendations are part of a heart-
healthy lifestyle. These easy measures will help you lower your risk of developing 
cardiovascular disease, cardiovascular events, and stroke.
Some modifications to your way of life may lower your risk of cardiovascular disease.
Give up smoking
Make it a priority to help anyone smoking in your home give up the habit. This is a 
challenging situation, and we recognise it. Stroke and heart attack survivors and those with 
chronic heart disease have it even rougher. Resolve to end your addiction. You may count on 
our assistance at any time.
Good nutrition 
You can help prevent cardiovascular disease by eating healthily. The amount and type of food 
you eat can impact your cholesterol, blood pressure, diabetes, and weight, all of which are 
modifiable risk factors. Foods low in calories but high in nutrients such as fibre, vitamins, and 
minerals should be prioritised. Vegetables, fruits, and whole grains should be prioritised; low-
fat dairy products, chicken, fish, legumes, nontropical vegetable oils, and nuts should be 
incorporated; and sweets, sugar-sweetened beverages, and red meats should be avoided or 
consumed in moderation. A healthy weight can be maintained by eating healthily and 
engaging in regular physical exercise equal to several calories consumed.
Elevated levels of cholesterol in the blood
Blockages caused by fat in the arteries can be fatal. There's always a chance it could lead to a 
heart attack or stroke. Saturated fat, trans fat, and cholesterol should all be avoided, and 
regular exercise is also recommended. Medication may be necessary if alterations to one's 
diet and exercise routine are insufficient to bring about the desired results.
Bring down elevated blood pressure.
Having a stroke, the 
top cause of 
disability, is a key risk 
factor. Getting back 
to normal life is 
challenging at best if 
you suffer a stroke. 
Kick your salt 
addiction, take your 
medicine as directed, 
and start moving 
about. These figures 
must drop and stay 
low. A healthy blood 
pressure is below 120 
over 80 millimetres 
of mercury.
Engage in regular physical activity.
Participate in daily physical activity. Exercising at a moderate pace for at least 150 minutes 
per week is associated with health benefits such as maintaining a healthy weight, reducing 
blood pressure, and lowering cholesterol. Finally, it's preferable to have something rather 
than nothing. If you haven't been active recently, ease into it. Certain health advantages may 
result from even brief periods of exposure. Researchers have found that people with even a 
modest level of exercise live longer than those with a poor fitness level.
Maintain a healthy weight.
The prevalence of obesity in the United States is alarming and is not limited to adults. No 
amount of money spent on trendy diets or useless vitamins will help. The only ways to keep 
a healthy weight are with good nutrition, calorie control, and regular physical activity. The 
risk of cardiovascular disease increases because obesity increases the likelihood of 
developing risk factors such as high cholesterol, high blood pressure, and insulin resistance, 
which can lead to type 2 diabetes. To know if your weight is healthy, you can look at your 
Body Mass Index (BMI).
Control your diabetes
Of those with DM who are 65 and older, at least 68% die from HD, while another 16% die 
from a stroke. A person with diabetes already has a higher-than-average risk of 
cardiovascular disease, and additional risk factors like high blood pressure, high cholesterol, 
smoking, obesity, and inactivity only exacerbate that risk.
Lessen your anxiety
Stress in one's life may influence risk factors for heart disease and stroke, and this has been 
the subject of a small number of research. It's been shown that stress can lead to unhealthy 
behaviours, such as smoking and binge eating. A high blood pressure risk in middle age can 
be predicted by a person's stress reaction in their youth.
Reduce your alcohol consumption.
In addition to increasing the risk of hypertension, cardiomyopathy, stroke, and cancer, 
excessive alcohol consumption also increases the risk of these and other health problems. 
There is some evidence that it also causes irregular heartbeats and increases the risk of 
excessive triglycerides. Drinking too much alcohol is linked to numerous negative health 
outcomes, including overeating, alcoholic and suicidal behaviour, and accidental injury.
A reasonable amount of alcohol drinking, however, has been shown to protect the heart.
To conclude 
The medical issues that contribute to heart disease can be prevented or treated with the 
help of you and your healthcare team. Get regular updates on your treatment plan 
discussions and bring a list of questions to each appointment. Consult your medical staff 
about the link between heart disease and mental illness. You may be prescribed medication 
or surgery and advised to make dietary and behavioural adjustments as part of your 
treatment plan. Follow your doctor's orders and make sure you take your medications 
regularly.
Cardiac surgery is a medical specialty that focuses on surgical procedures to treat conditions 
affecting the heart and blood vessels. Cardiologists are medical doctors who specialize in 
diagnosing and treating heart conditions. Dr. Sarita Rao, with her 21+ years of experience in 
the field of cardiac surgery, is a senior Interventional Cardiologist and a reputed doctor in 
Madhya Pradesh. If you are looking for Best cardiologist in Indore, then contact Dr. Sarita 
Rao. 
For appointment call +91 9893925000 or online visit - https://drsaritaraocardiologist.com/
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To More Post: - Life-Saving Steps in the Event of a Heart Attack or Sudden Cardiac Arrest