Some risk factors are out of your hands, but knowing them helps you stay proactive about your heart health.
Age
As you age, the risk of heart disease increases due to natural wear and tear on your arteries. Most heart attack deaths occur in people aged 65 and up. Men face increased risks starting at age 45, and for women, the risk rises after age 55. This age-related risk highlights the importance of adopting heart-healthy habits early in life to protect yourself in the long run.
Gender
Men are generally at a higher risk of heart attacks compared to women, but women face unique challenges. After menopause, women's heart attack risk rises sharply due to declining estrogen levels. Additionally, women often experience subtler heart attack symptoms, such as fatigue or nausea, rather than classic chest pain, making it crucial for women to recognize these signs and seek help.
While some factors are unchangeable, others are within your control. Focusing on these can significantly lower your risk.
Smoking & Excess Alcohol Intake
Smokers are two to four times more likely to develop cardiovascular disease and twice as likely to die from it. Quitting smoking is one of the most impactful changes you can make for your heart. Meanwhile, excessive alcohol consumption can raise blood pressure, damage your heart, and increase stroke risk. Limit your intake to a moderate level—one drink per day for women and two for men.
Poor Diet
A diet high in saturated fats, trans fats, sodium, and cholesterol contributes to plaque formation in your arteries. Prioritize a heart-healthy diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in nuts, seeds, and olive oil. Small changes to your diet can have a big impact on your overall heart health.
High Blood Pressure & Cholesterol
Uncontrolled high blood pressure damages your arteries, making them thicker and less elastic, which increases heart attack risk. Additionally, high cholesterol contributes to plaque buildup. Aim to keep your blood pressure below 120/80 mm Hg and manage your cholesterol with a balanced diet, regular exercise, and medication if necessary.
Diabetes
If you have diabetes, your risk of heart disease doubles. Diabetes damages blood vessels and nerves that control your heart. Managing your blood sugar levels and adopting a healthy lifestyle can significantly reduce your risks. Work closely with your healthcare team to develop a comprehensive diabetes management plan.
Obesity
Carrying excess weight increases the strain on your heart and leads to higher blood pressure, cholesterol, and blood sugar levels. Losing just 3-5% of your body weight can significantly improve these risk factors. Consider incorporating more physical activity and healthier eating habits into your daily routine to achieve sustainable weight loss.
Physical Inactivity
A sedentary lifestyle is a major contributor to heart disease. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. Exercise not only strengthens your heart but also helps manage other risk factors like weight, blood pressure, and stress levels.
High Stress
Chronic stress affects more than your mental health—it can damage your arteries and worsen other risk factors. Practice stress-reducing techniques such as meditation, deep breathing, yoga, or spending time outdoors. If you’re struggling with chronic stress, consider seeking professional support.
Poor Hygiene
Regular handwashing and good dental hygiene can help prevent infections that could lead to heart complications. For instance, untreated gum disease has been linked to an increased risk of heart disease, highlighting the importance of maintaining good oral health.
Medications Associated with Heart Failure
Certain medications, such as high-dose anabolic steroids, some chemotherapy drugs, and radiation therapy, can increase heart failure risk. If you’re undergoing treatment, talk to your doctor about potential risks and ways to protect your heart.
To protect your heart, focus on small, sustainable changes to your lifestyle:
At Prashanth Heart Foundation, our state-of-the-art facilities and experienced team of cardiac specialists offer a comprehensive approach to heart care. Our 24x7 Cath Lab, Electrophysiology Lab, and Cardiac Care Unit provide advanced diagnostic and treatment options. Whether it’s emergency care or long-term management of heart conditions, we’re here to help.
While some heart attack risk factors are beyond your control, many can be effectively managed through lifestyle changes. Focus on the controllable risk factors, such as diet, exercise, and stress management, to protect your heart health. Take proactive steps today to reduce your risk and live a longer, healthier life.
If you’re concerned about your heart health or have a family history of heart disease, consult with a cardiologist at Prashanth Hospitals for personalized advice and care. Early intervention and regular check-ups can make all the difference in keeping your heart strong.