Heart disease remains one of the leading causes of death worldwide, but the good news is that many of its risk factors can be managed or even prevented with proper care. Dr. Sudipta Mohanty, a renowned cardiologist, has dedicated much of his career to helping individuals understand and manage heart health risks. His advice emphasizes lifestyle changes, early detection, and proactive management to reduce the likelihood of heart disease. Here are some of Dr Sudipta Mohanty top tips on managing heart health risks and preventing heart disease.
1. Maintain a Healthy Diet
Dr. Mohanty stresses that diet plays a central role in heart health. Consuming a balanced, heart-healthy diet can significantly reduce the risk of heart disease. He recommends focusing on foods rich in omega-3 fatty acids, such as fatty fish, walnuts, and flaxseeds, which have been shown to lower cholesterol levels and reduce inflammation. It’s also crucial to limit the intake of saturated fats, trans fats, and sodium, all of which contribute to high blood pressure and cholesterol levels. A diet rich in fruits, vegetables, whole grains, and legumes can provide essential nutrients that promote cardiovascular health.
2. Exercise Regularly
Physical activity is another cornerstone of heart disease prevention. Dr Sudipta Mohanty advises aiming for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, on most days of the week. Regular exercise helps improve circulation, lowers blood pressure, reduces cholesterol levels, and helps maintain a healthy weight—each of which contributes to a lower risk of developing heart disease. Exercise also improves the body’s ability to manage stress and reduce inflammation, both of which are linked to heart health.
3. Monitor and Manage Blood Pressure
High blood pressure, or hypertension, is one of the most significant risk factors for heart disease. Dr. Mohanty emphasizes the importance of regularly monitoring blood pressure and taking steps to keep it within a healthy range. This may involve lifestyle changes, such as reducing sodium intake, increasing physical activity, and maintaining a healthy weight. In some cases, medication may be necessary to control blood pressure effectively. Keeping blood pressure under control reduces the strain on the heart and minimizes the risk of heart attack and stroke.
4. Control Cholesterol Levels
Elevated cholesterol levels, particularly low-density lipoprotein (LDL) cholesterol, commonly known as “bad” cholesterol, can lead to the buildup of plaque in the arteries, a condition known as atherosclerosis. Dr. Mohanty advises individuals to monitor their cholesterol levels regularly and take steps to keep them in a healthy range. This can be achieved by eating a diet low in saturated fats, engaging in regular physical activity, and, if necessary, taking medication to lower cholesterol. Reducing “bad” cholesterol levels and increasing high-density lipoprotein (HDL), or “good” cholesterol, is essential for maintaining a healthy heart.
5. Quit Smoking and Limit Alcohol Consumption
Smoking is a major contributor to heart disease, as it damages blood vessels and increases the risk of plaque buildup in the arteries. Dr. Sudipta Mohanty strongly encourages individuals to quit smoking and seek support if needed to break the habit. Additionally, excessive alcohol consumption can elevate blood pressure and contribute to heart disease. Dr. Mohanty advises limiting alcohol intake to moderate levels—no more than one drink per day for women and two drinks per day for men.
6. Manage Stress Effectively
Chronic stress is another risk factor for heart disease, as it can lead to high blood pressure, inflammation, and unhealthy lifestyle choices, such as poor eating and lack of exercise. Dr. Mohanty recommends adopting stress management techniques, such as mindfulness, meditation, yoga, or even simple breathing exercises, to help reduce stress levels. Finding healthy outlets for stress not only improves heart health but also enhances overall well-being.
7. Get Regular Check-Ups
Finally, Dr Sudipta Mohanty stresses the importance of regular health check-ups, especially if you have a family history of heart disease or other risk factors. Early detection of conditions such as high blood pressure, diabetes, or high cholesterol can lead to more effective management and treatment. Routine visits to a healthcare provider can help monitor your heart health and provide guidance on maintaining a healthy lifestyle.