In the 30s, the complexities of life—whether career challenges, growing family responsibilities, or financial pressures—tend to intensify, often pushing our health to the sidelines. Given our stressful generation and the rising count of heart patients, it is never too early to start with the preventive measures of heart disease.

The following are some of the basic steps that not only prevent heart disease but keep overall mental and physical health better:

• Healthy Diet – Intake of vitamin and mineral-rich foods, for example, fruits, vegetables, fish, and meat is important. One should avoid the intake of sugar, saturated fat, trans-fat, and sodium is also essential.
• Get Enough Sleep – Proper sleep aids in regulating essential processes such as blood pressure, inflammation, and stress hormone levels, all of which are vital for a healthy heart. Additionally, chronic sleep deprivation has been linked to weight gain, diabetes, and hypertension—key risk factors for heart disease.
• Regular Exercise – To keep physical fitness in check, it is important to practice regular exercise even if for 30 minutes a day. Other than that, evening or morning walks can be a good practice which helps better in the blood flow, refreshing the brain cells, and keeping the BMI (Body Mass Index) maintained.
• Manage Stress Levels –Chronic stress has been linked to a heightened risk of developing heart disease due to its adverse effects on blood pressure, cholesterol levels, and overall cardiovascular function. Addressing and managing stress during this critical decade not only protects the heart but also lays the groundwork for long-term well-being and resilience.
• Regular Medical checkup – It is important to get regular health checkups if the problem of heart disease runs in the family. Consistent blood tests, monitoring cholesterol levels, and undergoing various screenings can identify preliminary indicators, which are easier to address when detected early.
• Stop Smoking Cigarettes & Drinking Alcohol – Quitting smoking habits reduces the risk of coronary artery disease, and reducing the amount of alcohol intake can prevent the blood vessels from getting affected.
• Flossing Regularly – Emerging research suggests a significant connection between oral health, especially gum disease, and cardiovascular conditions. Bacteria from inflamed gums can enter the bloodstream, leading to inflammation and damage in the heart and potentially increasing the risk of heart disease. Periodontal disease has also been linked to an elevated risk of coronary artery disease. Ensuring routine dental check-ups, proper brushing, flossing, and addressing any oral issues promptly in this vital decade can act as a dual shield, preserving both oral and heart health.

Hence, at such a time when most men and women are affected with heart disease, incorporating these easy habits would help a lot in changing the overall health scenario reducing the chance of high blood pressure, and diabetes, and even improving mental health.

About the author- Dr. Shuvanan Ray, Director of Cardiology, Fortis Anandapur, Kolkata