Indians are affected by cardiovascular disease at a younger age—often five to 10 years earlier than other populations. Photograph used for representational purposes only
| Photo Credit: istock.com/Visivasnc
Cardiovascular diseases (CVD) have reached epidemic proportions, accounting for nearly 30% of all deaths worldwide. The majority of the alarming 21 million annual fatalities occur in developing and developed countries. Urbanisation, lifestyle changes and genetic predisposition have compounded the crisis, with Indians, in particular, being affected at a younger age—often five to 10 years earlier than other populations. This not only disrupts families but also impacts national productivity.
To combat this growing health challenge, experts have outlined Life’s Essential 8, a comprehensive framework designed to promote cardiovascular health.
What is ‘Life’s Essential 8’?
Endorsed by leading scientific bodies like the American Heart Association, Life’s Essential 8 encompasses key lifestyle habits and health factors that contribute to cardiovascular wellness. These are: a healthy diet, physical activity, no smoking or nicotine exposure, quality sleep, mental and emotional well-being, a healthy body weight, optimal blood glucose levels and balanced cholesterol and blood pressure.
Diet: what should you eat?
A heart-healthy diet consists of: whole grains, legumes, fresh fruits, nuts, and at least 3-4 servings of vegetables per day. Avoiding processed foods, sugary beverages, excess salt, and red/processed meats is vital. Following structured diet plans like the Mediterranean or DASH diets may be considered. Before making any drastic changes however, consult a healthcare professional.
Exercise: how much is enough?
Sedentary lifestyles contribute to nearly 20% of all CVD deaths, often termed the Sitting Disease. To counteract this: engage in at least 150 minutes of moderate or 75 minutes of intense exercise per week. Activities like brisk walking, cycling, jogging and swimming are highly beneficial. Meditation and yoga can supplement physical activity for overall well-being.
Smoking: cutting down is not enough
Nicotine in any form—tobacco, vaping, or second-hand smoke—is the leading preventable cause of CVD. To quit effectively, follow the Five As: Ask about smoking habits, Advise quitting with clear, personalised messages, Assess willingness to quit, Assist in quitting, Arrange follow-ups and support. Seek medical help if quitting is challenging.
Sleep hygiene: why it matters
Poor sleep quality and duration increase the risk of cardiovascular diseases. Maintain good sleep hygiene by: setting a regular sleep schedule, avoiding long daytime naps, creating a comfortable sleep environment, reducing screen time at least one hour before bed and avoiding caffeine and heavy meals late at night.
Regular health checks
CVD risk factors like hypertension, diabetes and high cholesterol often remain silent until they cause major complications. Even if you feel healthy, regular screenings are essential. Blood pressure, blood glucose, cholesterol levels and BMI (body mass index) should be monitored periodically. Early detection is the key to prevention and timely intervention.
Cooking oils: does quality matter?
While certain oils like coconut, vanaspati and palm oil should be minimised due to high cholesterol content, it is not just about the type of oil you use in cooking—it is about how much and how you use it. Healthier options include soybean, sunflower and other kinds of oils (when used in moderation). Avoid deep-frying and excessive oil consumption.
Supplements and medications
Routine vitamin and antioxidant supplements are not recommended for heart disease prevention. Aspirin should only be taken under medical supervision in individuals with diagnosed CVD or high-risk factors. Always consult a doctor before starting any supplements or medications.
Know your numbers
Regular health checks should include: Blood sugar levels (FBS/PPBS), blood pressure (BP), LDL & HDL cholesterol, triglycerides as well as waist circumference and BMI.
The biggest risk is not knowing your health status. Early awareness allows for better control and prevention of life-threatening conditions.
Adopting Life’s Essential 8 can dramatically reduce your risk of cardiovascular disease and improve overall well-being. Small lifestyle changes, when implemented consistently, can lead to significant health benefits. Prevention is always better than cure—start today for a healthier tomorrow!
(Dr. Srinivas P. is a cardiologist at Narayana Multispeciality Hospital, Mysore. [email protected])
Published – March 29, 2025 11:12 am IST