Your heart is a vital organ of your body. It is a muscle that pumps blood to all parts of your body. The blood pumped by your heart gives your body the oxygen and nutrients it needs to work. With changing times and food habits, sedentary lifestyles, and increased stress levels, heart health is often taken for granted by individuals until a crisis strikes. Furthermore, today, even individuals in their 30s and early 40s are falling prey to this once age-related condition, necessitating the need for taking heart health precautions early in life.

There is a disturbing trend seen over the last few years – there has been a marked increase in the number of young adults suffering from myocardial infarctions (heart attacks). The question is no longer “What is my risk?”—but “What should I do to protect my heart health?” It is time to be know your family history and be proactive about your heart health. Following healthier lifestyle changes consistently can help to lower your risk of heart disease.

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Why Heart Attacks in India Are on the Rise

India has one of the world’s highest cardiovascular diseases (CVD) burden.  Statistics as per The Indian Heart Association state that around 50% of Indians suffer from heart attacks before the age of 50, and 25% before the age of 40. Another shocking truth is that Indians are known to develop heart attacks 8–10 years before their Western friends.

Common Signs and Symptoms of a Heart Attack

Heart attacks seldom have the dramatic sequence we witness in films. In real life, the signs and symptoms can be vague, mild, and easily confused with ordinary conditions such as indigestion, anxiety, or tiredness—particularly in younger or otherwise healthy people. The following signs and symptoms should be watched for:

  • Pressure or discomfort in the chest
    Usually referred to as heaviness, tightness, squeezing, or feeling full in the middle or left part of the chest. It can come and go or last for a few minutes.
  • Shortness of breath
    May be with or without chest pain and even with exertion or at rest.
  • Discomfort or pain elsewhere
    This can be the jaw, neck, back, shoulders, or one or both arms, especially the left.
  • Excessive sweating
    Breaking into a cold sweat, especially without physical exertion, is a red flag.
  • Nausea or vomiting
    Frequently confused with acidity or food poisoning, especially when combined with other symptoms.
  • Light headedness or dizziness
    Sudden onset of faintness or instability can be a sign of a reduction in blood flow.
  • Unusual fatigue
    In women, in particular, chronic tiredness or weakness can be an early indication of heart trouble.
  • Palpitations or irregular heartbeat
    Skipped beats or a racing heart can occur before or during a cardiac event.

If any of these symptoms appear—particularly if you’re over 30 and have risk factors like diabetes, high blood pressure, or a family history of heart disease—do not wait. Reach out to Kokilaben Dhirubhai Ambani Hospital – and consult the best cardiologists in India. Early intervention can save lives.

What Causes a Heart Attack?

A heart attack, or myocardial infarction, is when the heart muscle fails to get sufficient oxygenated blood, resulting in tissue damage or death of the heart muscle. It is a medical emergency that demands urgent care. 

In most cases, heart attacks result from blockages in the coronary arteries—the arteries that supply the heart with blood. These blockages are most often the result of a condition called atherosclerosis, where plaque (a mixture of fat, cholesterol, and other material) accumulates on the walls of the arteries. This progressive buildup constricts the arteries and impedes blood supply. In some instances, this plaque can rupture and create a blood clot to occur at that area. If this clot seals the artery totally, it cuts off blood to the part of the heart muscle—leading to a heart attack.

In some cases which are less common, heart attacks may also be triggered by:

  • Coronary artery spasm (a sudden tightening of the muscles within the artery walls)
  • Trauma or injury to coronary vessels
  • Embolisms, where blood clots or air bubbles from elsewhere in the body block the artery
  • Severe oxygen deprivation or a very high heart rate
  • Rare congenital abnormalities in the structure of coronary arteries

These non-plaque causes account for a small percentage of heart attacks but can be just as life-threatening.

Who is at Risk?

The risk of a heart attack depends on a combination of non-modifiable and modifiable factors.

Non-modifiable Risk Factors:

  • Age: Risk increases with age—typically after 45 for men and 50 (or post-menopause) for women.
  • Sex: Men generally face an earlier risk, although women catch up post-menopause.
  • Family history: If a close relative developed heart disease early (before 55 in men or 65 in women), your genetic risk is higher.

Modifiable Risk Factors:

  • Smoking: Tobacco damages arteries and accelerates plaque buildup.
  • Unhealthy diet: High intake of saturated fats, trans fats, salt, and sugar raises cholesterol and blood pressure.
  • Physical inactivity: A sedentary lifestyle contributes to obesity, diabetes, and poor circulation.
  • Alcohol and drug use: Excessive intake, particularly of stimulants, can precipitate cardiac events.
  • Chronic conditions: Diabetes, hypertension, obesity, and high cholesterol significantly raise heart disease risk.
  • Stress and poor sleep: Chronic stress and inadequate rest also strain the heart over time.

Recognizing these risks early and on time through regular medical checkups and screenings is the first step toward prevention. Many of the modifiable risk factors can be controlled with early awareness, routine screenings, and consistent lifestyle changes. Understanding your unique risk profile is critical—and could prove to be life-saving. Talk to your family doctor to know more. While genetics play a role, lifestyle is your greatest lever in preventing heart disease. You don’t have to overhaul everything at once. 

Lifestyle Changes That Lower Heart Attack Risk

When it comes to heart health, lifestyle is often the most powerful medicine. A study published in the Journal of the American College of Cardiology found that individuals who adopted a few simple habits could reduce their risk of heart attacks by up to 80%. Yet, less than 1% of people manage to follow all of them consistently. The good news? You don’t have to do everything at once. Begin with one or two changes and build on them gradually.

For individuals in India’s urban environments—where stress, processed food, and sedentary routines are common—these lifestyle interventions can be life-saving. Here are eight critical changes to help you protect your heart:

Quit Tobacco in All Forms

Tobacco—whether smoked, chewed, or inhaled—is one of the leading causes of premature heart attacks in India. It damages blood vessels, accelerates plaque buildup, and increases the risk of dangerous blood clots and arrhythmias. Even passive smoking is harmful. Occasional or social smoking is not safe either. Quit all forms of tobacco. Seek medical support or cessation programs if needed.

Adopt a Heart-Friendly Diet

Modern urban diets often contain too much oil, salt, and sugar while lacking in fiber, antioxidants, and essential nutrients. This imbalance contributes to high cholesterol, hypertension, and diabetes—all major risk factors for heart attacks.
What to Eat More Of:

  • Fresh fruits and vegetables
  • Whole grains like millets, oats, and brown rice
  • Lean proteins such as legumes, fish, and skinless poultry
  • Healthy fats (nuts, seeds, and cold-pressed oils)
  • Low-fat dairy

What to Limit or Avoid:

  • Processed foods, fried snacks, and sugary beverages
  • Red meats and trans fats
  • Excess salt and packaged meals

Stay Physically Active

With long work hours and daily commutes, physical activity often takes a backseat in urban life. Yet, even moderate exercise has significant benefits for your heart. Regular activity lowers blood pressure, improves insulin sensitivity, and helps maintain a healthy weight.

  • Aim for 30 minutes of moderate exercise at least five days a week
  • Choose activities you enjoy—walking, yoga, dancing, swimming, or cycling
  • Include strength training twice a week to boost metabolic health

Maintain a Healthy Waistline

Central obesity—excess fat around the abdomen—is known to be more harmful than general weight gain. It highly increases your risk for insulin resistance, inflammation, and heart disease.
Ideal waist measurements should be:

  • Men: Less than 90 cm
  • Women: Less than 80 cm

Losing even 5–10% of your body weight can significantly reduce heart risk. Focus on consistent habits rather than rapid weight loss.

Quit or Limit Alcohol Consumption

Stop using alcohol as a coping mechanism for managing your stress, especially in high-pressure urban jobs. Excessive alcohol intake or binge drinking may increase your blood pressure, disrupts heart rhythm, and contributes to fat buildup in the heart muscle. Remember, no amount of alcohol is safe for your health. Quit alcohol.

Prioritize Mental Health and Manage Stress

Chronic stress, digital overload, and poor work-life balance are known to raise inflammatory markers in the body and strain the cardiovascular system. Here are some healthy habits to follow to manage and reduce your stress levels:

Healthy Stress-Busting Habits:

  • Get 7–8 hours of sleep daily
  • Practice mindfulness, meditation, or deep breathing
  • Connect with loved ones and make time for hobbies
  • Set clear work boundaries 
  • Seek professional help if stress is chronic

Track and Manage Your Health Numbers

Regular health screenings play an important part in your life and help detect health complications early. 

Monitor These Regularly:

  • Blood pressure: Less than 120/80 mmHg
  • LDL cholesterol: Ideally under 70 mg/dL for high-risk individuals
  • HDL cholesterol: Over 40 mg/dL (men), 50 mg/dL (women)
  • Fasting blood sugar: Below 100 mg/dL
  • HbA1c: Below 5.7%
  • Waist circumference and BMI

Get Quality Sleep Every Night

Adequate sleep is often ignored by people. However, regular and good quality sleep is often connected to hormone regulation, blood pressure control, and overall heart health. Poor sleep patterns may increase the risk of obesity, diabetes, and hypertension—all which raise the risk for heart disease.
Tips for Better Sleep:

  • Stick to a consistent sleep-wake schedule
  • Avoid screens at least one hour before bed
  • Keep your bedroom cool, dark, and quiet
  • Limit caffeine and heavy meals in the evening

Lifestyle changes are long-term health investments. You can start with making small daily changes in your lifestyle such as swapping fried snacks for fruits, taking the stairs or setting a regular bedtime. It is essential to note that heart disease often begins years before the first symptoms appear. The best time to start caring for your heart is now. Consult the best heart specialists in Mumbai to learn more about your heart well-being and take the required precautions.  Let today be the day you choose to live healthier, longer, and stronger—for yourself and your loved ones.

Cardiac Care at Kokilaben Dhirubhai Ambani Hospital, Mumbai

We truly believe that heart health requires not just timely intervention but a proactive, lifelong commitment to prevention, diagnosis, and recovery. Our state-of-the-art Centre for Cardiac Sciences offers the best cardiac treatment in Mumbai, focusses on holistic and advanced cardiac services tailored to patients of all age groups, from newborns to seniors. Our team of highly experienced cardiologists, cardiac surgeons, and electrophysiologists have successfully performed over 4100 coronary angioplasties and 12,600 cardiac surgery treatments in Mumbai in the past.

We offer comprehensive services including minimally invasive procedures, awake cardiac surgery, and specialized treatments for rhythm disorders like pacemaker and defibrillator implantation. Advanced diagnostic tools such as dual-source Cardiac CT, Fractional Flow Reserve (FFR), and non-invasive testing ensure precision with comfort.Supported by dedicated cardiac cath labs, advanced operation theatres, and a strong rehabilitation framework, our team of cardiac specialists help you lead a heart-healthy life. Whether it’s managing complex conditions or routine screenings, reach out to doctors at the best heart hospital in India. Our team of specialists is committed to provide  unwavering, compassionate  and technologically advanced cardiac care to every patient who walks through our doors.

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