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Things You Must Do to Prevent Heart Disease & Stroke

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Things You Must Do to Prevent Heart Disease & Stroke

Cardiac Sciences | Posted on 03/30/2023 by RBH

How can you live a long life? What can you do so that there is no risk of heart disease or stroke? Nowadays, it is common to have such questions in mind, and the main reason for this is our lifestyle. These days, we look for comfort everywhere and do not want to trouble our bodies at all. As a result, we have to face increased risk of heart disease and stroke.

It has also been found in recent studies that heart disease, heart attack and stroke are becoming the primary cause of death globally. Apart from lifestyle, there are many other reasons why the cases of heart disease are increasing. Genetics, Age, Gender, etc. There are some factors which are difficult to control. But, there are some factors which can be controlled and managed in time.

There is a saying, “better late than never”, so if you are wondering how to reduce the risk of heart disease and stroke, then without delay, include some healthy habits in your daily routine. In this blog, we will give you comprehensive information related to heart disease and its prevention. All you have to do is make sure that you read it till the end. This write-up is only for information purposes and does not interfere with the doctor's consultation in any way.

Healthy habits for heart disease prevention and stroke 

Here are some healthy habits that will help you reduce the risk of heart disease and strokes. You need to ensure following them daily:

  • Don't smoke and use tobacco

The best thing you can do for your heart is to quit smoking or stop using tobacco. Even if you do not smoke, make sure to avoid passive smoking. All the chemicals present in tobacco are harmful to the heart and blood vessels. Cigarette smoke shrinks oxygen in the blood, due to which the blood pressure increases and the heart rate also becomes faster. Because of all this, the heart has to work very hard to supply oxygen to the body and brain. But there is good news, if you quit smoking, then heart diseases start dropping down the very next day. It does not matter how much you have smoked, it is important that you quit smoking and you will soon get the reward of good heart health.

  • Regular exercise for at least 30-60 minutes a day

The best healthy habit that you must include in your routine is exercising every day. With this, not only can you prevent heart disease, but can also control your weight. Exercising daily may also lower your risk of developing other diseases, such as high blood pressure, high cholesterol, and type 2 diabetes. Make sure to do at least one hour of walking, 75 minutes of aerobic activity, and one to two strength training sessions daily.

  • Heart-healthy diet

A good diet helps in protecting the heart from diseases like blood pressure, cholesterol, and type 2 diabetes. A healthy diet plan includes green vegetables and fruits, legumes, lean meats, fish, low-fat dairy products, whole grains, and healthy fats, such as olive oil. If you want to reduce the risk of heart disease and stroke, make sure that you cut out salt, sugar, processed carbohydrates, alcohol, and saturated and unsaturated fats from your diet.

  • Maintaining body weight

If your body weight is not according to the BMI and you are overweight, then there are many chances that you may have heart disease and stroke. It invites every disease related to the heart like high cholesterol, high blood pressure etc. You need to focus on weight loss. As you lose weight, you will notice that your diseases have started to reduce. Losing weight can save you from the risk of any kind of heart disease and stroke.

  • Get regular health screenings

The best way to prevent heart disease and stroke is through regular health screenings. If you do not get regular health check-ups done, then you should start following this step. High blood pressure and cholesterol are two such diseases which are very difficult to diagnose without tests, and if not detected, they keep damaging the heart and blood vessels. That's why you must keep getting a regular screening done and rule out heart diseases like blood pressure, type 2 diabetes, and cholesterol. If you are diagnosed with any kind of heart disease, then work with your healthcare provider. He/she will recommend certain medications and some lifestyle changes and you have to make sure that you follow them daily.

  • Manage stress

Some people have their own way of managing stress and almost all of them are bad habits like drinking alcohol, smoking, eating too much etc. All these habits do not reduce stress but increase the chances of getting heart disease. It is better that you find some ways that help you to reduce stress such as meditation, exercise, relaxation exercises, dance, singing, or anything that you like which helps you improve your heart health.

  • Quality sleep

People who do not get enough sleep are at high risk of facing many health problems like obesity. Heart attack, depression, high blood pressure, etc. According to studies, an adult should take at least 7-8 hours of sleep. Make sure to set a pattern of sleeping and following it in the same way and every day make a habit of waking up at the same time. You can sleep peacefully by keeping your room completely dark. If you feel that you are sleeping properly and feel tired, then definitely see your doctor, you may have a sleep apnoea issue. Whatever advice or instruction is given to you, follow it daily. Good sleep can eliminate the risk of various heart diseases and strokes.


So, the bottom line is that healthy living is the best way to keep the risk of heart disease and strokes at bay. This means living an active lifestyle, eating healthy, quitting habits like tobacco, and managing conditions that may put your health at risk. You will have to take charge of your health yourself. If you are diagnosed with any health condition like congenital heart disease, or cardiovascular health problems, then consult one of the finest multispecialty hospitals in Jaipur named Rukmani Birla Hospital. They have incorporated a team of the best and most experienced cardiologists with them. They will ensure diagnosing, managing and treating any health issue you are experiencing. So, don’t delay and book your appointment with the best cardiologist in Jaipur.


How to prevent heart disease in women?

Here are the tips to prevent heart disease in women:

  • Eating healthy diet
  • Quit smoking
  • Exercise regularly
  • Maintain healthy weight
  • Avoid or limit alcohol

Does omega 3 prevent heart disease?

Yes, omega-3 fatty acids and other nutrients in fish benefit to reduce or prevent the risk of developing heart disease.

How to prevent heart disease with a family history?

If someone has a history of heart disease, here are some tips that will help in preventing the heart disease:

  • Checking cholesterol levels often
  • Controlling blood pressure
  • Managing diabetes, if diagnosed
  • Quit smoking
  • Being physically active
  • Maintaining a healthy weight