By Dr Krunal Tamakuwala
Consultant Interventional Cardiologist
Dec 12, 2025
Heart diseases are a group of conditions affecting the heart and blood vessels, making them a leading cause of death worldwide. As per the WHO, cardiovascular diseases (CVDs) are the leading cause of death globally, taking an estimated 17.9 million lives each year. We have witnessed young celebrities' deaths in the last two years due to cardiac arrest.
While some risk factors are beyond our control, such as genetics, many cases of heart disease are preventable through lifestyle changes. By understanding the causes and adopting heart-healthy habits, you can protect your cardiovascular health for the long term.
Heart disease often results from a combination of lifestyle factors, genetic predisposition, and environmental influences. Here are the primary causes
1. Unhealthy diet
A poor diet high in trans fats, saturated fats, refined sugars, and salt contributes to obesity, high cholesterol, and high blood pressure, all of which increase the risk of heart disease.
2. Lack of physical activity
A lack of exercise is directly linked to an increased risk of various health issues. It leads to weight gain, elevated blood pressure, and poor blood circulation. Regular physical activity strengthens the heart, lowers cholesterol, and improves overall cardiovascular health.
3. Smoking
Smoking is one of the most significant risk factors for heart disease. The toxic chemicals in tobacco damage blood vessels, reduce oxygen flow to the heart and increase plaque buildup in the arteries, raising the risk of heart attacks and strokes.
4. Chronic stress
Long-term stress increases blood pressure and can lead to poor lifestyle habits, such as overeating or smoking. The release of stress hormones, such as cortisol, further elevates the risk of heart disease.
5. Genetics
A family history of heart disease can increase your susceptibility to developing similar conditions. While you cannot control your genetic makeup, knowing your family’s health history helps in early detection and preventive measures.
Though genetic factors may increase your risk, many cases of heart disease are preventable. Here are key strategies to lower your risk
1. Follow a heart-healthy diet
Eating a well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats (such as those in fish, nuts, and olive oil) can help maintain healthy cholesterol levels and prevent artery-clogging plaque buildup. Limit processed foods, sugary snacks, and high-fat dairy.
2. Exercise regularly
Aim for at least 150 minutes of moderate-intensity exercise per week. Activities such as brisk walking, swimming, cycling, or even gardening can improve heart health by helping maintain a healthy weight, lowering blood pressure, and enhancing circulation.
3. Quit smoking
If you smoke, quitting is one of the most important things you can do for your heart. Smoking cessation improves blood circulation, lowers blood pressure, and reduces your risk of developing heart disease. Seek professional help if necessary, such as smoking cessation programs or apps.
4. Manage stress effectively
Chronic stress is harmful to heart health. Incorporate stress management techniques into your daily routine, such as mindfulness meditation, yoga, or even simple breathing exercises. Regular relaxation can help reduce blood pressure and protect your heart.
5. Regular health screenings
Regular checkups with your health care provider are essential for monitoring blood pressure, cholesterol, and blood sugar levels. Identifying high cholesterol or high blood pressure early allows for timely treatment and lowers the chances of heart disease.
6. Limit alcohol consumption
Excessive alcohol intake can raise blood pressure and contribute to weight gain, both of which increase the risk of heart disease. Drink in moderation: no more than one drink per day for women and two for men.
7. Prioritise sleep
Quality sleep is critical for maintaining heart health. Aim for 7-9 hours of restful sleep each night. Poor sleep is linked to higher blood pressure, increased stress, and greater risks of heart disease.
Heart disease remains a health threat globally, but its prevalence can be significantly reduced through preventive measures. By adopting a healthy diet, staying physically active, managing stress, avoiding smoking, and having regular health checkups, you can lower your risk and protect your cardiovascular health. It is never too late to make heart-healthy changes—take action today and invest in a healthier future with KD Hospital, where we have a multi disciplinary approach to treatment.
Expert cardiologists, surgeons, and care specialists collaborate to deliver personalised treatment plans for every patient's unique needs. With advanced technology, surgical techniques, and compassionate patient-centred care, KD Hospital provides the best possible treatment related to cardiac care.
