According to Dr. Sanjay Bhojraj, a cardiologist in the United States, preventing cardiovascular events primarily begins with regular daily habits. Below are some of the things he maintains to reduce his risk of heart attack, according to the Hindustan Times ( India ).
Maintaining a daily walking habit can help reduce the risk of heart attack.
PHOTO: N. QUYEN CREATED FROM CHATGPT
Walking and strength training
According to Dr. Bhojraj, daily walking can help reduce the risk of heart attack. It doesn't necessarily have to be strenuous exercise; instead, it's important to maintain physical activity throughout the day and limit prolonged sitting. He also suggests combining this with regular strength training.
“At nearly 50 years old, maintaining muscle mass is one of the top priorities in my cardiovascular health plan. Regular strength training can also help lower resting blood pressure over time,” Bhojraj shared.
Truly healthy eating
Dr. Bhojraj says he prioritizes foods that support metabolic health because it's linked to many cardiovascular risk factors. According to the American Heart Association (AHA) guidelines, a heart-healthy diet should prioritize fruits and vegetables, whole grains, healthy protein sources like beans and nuts, while limiting ultra-processed foods, added sugar, and salt.
Nutrition expert Lindsey DeSoto shared on Health (USA) that maintaining a diet rich in fiber can also support long-term cardiovascular health, reducing the risk of heart attack and stroke. Some foods she suggests include: oats, kidney beans, chia seeds, avocados, apples, and cruciferous vegetables…
Nervous system management
Dr. Bhojraj shared that he often listens to music, practices breathing exercises, meditates, or engages in activities that help the body relax and reduce prolonged sympathetic activation. This is because the sympathetic nervous system is involved in the body's "fight or flight" response to stress, and prolonged sympathetic activation can be linked to adverse effects on cardiovascular health.