Experts Emphasize Lifestyle Interventions for Preventing Heart Disease in Adults Over 40
Heart disease continues to be a leading cause of mortality in India, particularly among adults over the age of
40
. With urban lifestyles becoming increasingly sedentary and stress-prone, healthcare professionals are urging a stronger focus on preventive strategies rather than reactive treatment.
According to leading cardiologists and wellness professionals, lifestyle interventions can significantly reduce the risk of cardiovascular conditions in this age group.
Dr. Kushaal Vikram Consultant Cardiologist ; Electrophysiologist, MD. DM, Cardiology
Quote:
'Heart disease doesn't begin at 60-it builds silently from 40. Prioritize your health now with regular screenings, a balanced diet, and daily movement. Small actions today prevent major consequences tomorrow. Remember, the earlier you act, the longer your heart will serve you well.'After 40, metabolism slows and the risk of arterial plaque buildup increases. That's precisely when preventive care should become a daily habit.
Key recommendations include:
Daily Physical Activity: Engage in at least 30–60 minutes of moderate exercise like brisk walking, cycling, or yoga. Even small changes—taking stairs, stretching during work breaks, or walking during calls—can improve circulation, regulate blood pressure, and support heart muscle strength.
Dr. Rajat Gupta, Consultant Interventional Cardiologist, MD. DM Cardiology
Quote:
'Metabolic syndrome, seen frequently in urban Indian adults post-40, significantly increases the risk of heart attacks. Waist size, fasting glucose, HDL, and triglycerides are crucial markers. Routine health checks can help manage these before complications set in'
Balanced, Heart-Healthy Diet
: Shift away from refined carbs and saturated fats. Focus on whole grains, fruits, vegetables, lean proteins, and healthy fats such as omega-3s. Nutritionist Radhika Jain highlights the importance of portion control and mindful eating, noting that slowing down during meals can prevent overeating and weight gain.
Dr. Sai Kiran Thipparthy, Consultant Physician and Cardiologist, MD(General Medicine), PGDIP Cardiology
Quote:
'Turning 40 is not a health decline-it's a wake-up call. Your heart has been working hard for decades. Support it with healthy habits, manage stress, and never ignore signs like fatigue or chest discomfort. Prevention begins with awareness.'
Smoking Cessation:
Quitting smoking at any age delivers immediate and long-term benefits. With nicotine replacement therapies, counseling, and digital cessation tools now widely available, healthcare providers urge patients to leverage these resources. There is no safe level of tobacco consumption.
Improved Sleep Hygiene:
Poor sleep
is linked to hypertension, obesity, and diabetes—critical heart disease risk factors. Adults over 40 should prioritize 7–8 hours of sleep nightly. Limiting screen exposure before bed, reducing caffeine intake, and establishing consistent routines can improve sleep quality.
Dr. Sayee Vegates R, Consultant Interventional Cardiologist MD (General medicine), DM (Cardiology)
Quote:
'Even mild blood pressure elevations can cause heart muscle thickening in Indians over 40. Regular monitoring, low-sodium diet, and timely medication are crucial to avoid long-term damage.'
Stress Management:
Chronic stress is a major contributor to heart disease through hormonal disruption and inflammation. Professionals recommend mindfulness practices such as meditation, journaling, deep breathing, and engaging in hobbies. For those with persistent anxiety, structured therapies like CBT offer effective support.
Dr. Ritu S. Walinjkar (Golangde), Consultant Interventional Cardiologist MD (Medicine), DM Cardiology
Quote:
'Stress, poor sleep, and sedentary habits take a toll after 40. Heart disease doesn't appear overnight-it builds over time. Address risk factors early. Your heart has been loyal to you; now it's your turn to be loyal to it.'
Conclusion: Prevention Begins with Awareness and Action
Healthcare experts unanimously agree that heart disease is largely preventable, even for those with a family history or early warning signs.
The years after 40 should be viewed as an opportunity—not a setback—to take conscious control of one's heart health. Small, sustainable changes in daily routine can have a lasting impact.
Lifestyle is the best medicine, and the earlier adults' starts toning@ 40 making these adjustments, the better their chances of living longer, healthier lives.
Disclaimer - The above content is non-editorial, and ET Healthworld hereby disclaims any and all warranties, expressed or implied, relating to it, and does not guarantee, vouch for or necessarily endorse any of the content.
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