⚠️ Who Is at Higher Risk?
High blood pressure → damages artery walls
High cholesterol → builds plaque
Diabetes → accelerates vascular damage
Smoking → constricts blood vessels, raises heart rate
Family history → increases genetic risk
Age & gender → men over 45; women after menopause
🩺 The hopeful news: Up to 80% of heart disease is preventable with the right habits and medical care.
✅ What You Can Do Starting Today
1. Move daily.
Even brisk walking for 30 minutes a day can lower blood pressure, strengthen the heart, and improve mood.
2. Eat for your arteries.
Choose vegetables, fruits, whole grains, nuts, fish, and olive oil. Cut down on processed foods, added sugar, and saturated fats.
3. Know your numbers.
Check blood pressure, blood sugar (A1c), and cholesterol at least yearly — more often if you have risk factors.
4. Stay hydrated and limit alcohol.
Dehydration and heavy drinking both strain the heart.
5. Quit smoking.
It’s the single most effective action you can take to protect your heart.
6. Manage stress.
Chronic tension raises cortisol and blood pressure. Deep breathing, gentle yoga, or quiet walks help lower strain on the heart.
7. See your doctor regularly.
Don’t wait for symptoms. Annual checkups catch silent risks early.
💡 Simple habit: Keep a small notebook or phone log of any recurring fatigue, swelling, or dizziness. Patterns help your doctor see what one snapshot cannot.
❌ Common Myths — and the Truth Behind Them
“Only older men have heart problems.”
❌ False. Heart disease is the leading killer of women, too — and symptoms often differ.“No chest pain means no problem.”
❌ Dangerous myth. Many heart events begin with fatigue, indigestion, or subtle breathlessness.“I’d know if my heart were failing.”
❌ Not always. Early heart failure can feel like mild fatigue or ankle swelling.“Vitamins or supplements protect my heart.”
❌ There’s no magic pill. A healthy diet, exercise, and prescribed medications remain the gold standard.
