Heart Health Awareness: Why It Matters & What You Can Do

Our heart keeps us alive and active, yet heart disease is becoming a grave threat across India, silently, swiftly, and increasingly at younger ages. 

This blog explores the current state of heart-health in India, what to do if you suspect a heart attack, how heart attack differs from cardiac arrest, sustainable daily habits for a healthy heart, essential annual tests, and how to assess genetic risk.

Current Situation: Heart-Health Statistics in India

• In 2021, India recorded approximately 2,873,266 deaths due to cardiovascular diseases (CVD) — making it one of the highest burdens globally. Souce

• A recent study finds the prevalence of CVDs among adults in India at about 11% overall, with urban populations around 12% and rural about 6%. Source

• Alarming trend: since 2020, about 50% of heart attack patients in India were below the age of 40. Source

• Cardiovascular diseases already account for about 27% of all non-communicable disease (NCD) deaths in India, and around 45% of deaths in the 40-69 age group. Source

These numbers underscore that heart disease is no longer a “later-life” issue only, it is affecting younger people, urban and rural alike, and demands urgent awareness and action.

If You Feel You Might Be Having a Heart Attack: Immediate Steps

Recognising a heart attack early and acting fast can be lifesaving.

1. Recognise common symptoms:

   • Chest pain or discomfort (pressure, squeezing, fullness)

   • Pain radiating to arm, neck, jaw, back

   • Shortness of breathSudden cold sweat, nausea, light-headedness

2. Call for emergency help immediately : in India call 108/112 for an ambulance (or local emergency number).

3. Note the time symptoms began : this is crucial for treatment decisions (e.g., angioplasty).

4. Do not drive yourself : wait for the ambulance or get assisted.

5. Stay calm, rest in a comfortable position, ideally semi-reclined, avoid exertion.

Inform family/friends and hospital of your arrival : many hospitals have emergency heart-attack pathways.

Heart Attack vs Cardiac Arrest

• Heart Attack (Myocardial Infarction): A blockage in blood supply to part of the heart muscle causes damage. The person is conscious and may have symptoms as above.

• Cardiac Arrest: The heart suddenly stops beating effectively; person collapses, becomes unresponsive, and needs immediate CPR/defibrillation.

Knowing the difference is vital: a heart-attack victim can often be saved if treated in time; a cardiac arrest victim needs immediate resuscitation.

Daily Habits for Good Heart Health

While medical treatment and annual check-ups are essential, the truth is that your heart health is shaped every single day, by what you eat, how you move, how you sleep, how you handle stress, and even how you sit or breathe. 

Heart disease may seem sudden, but in most cases it is the result of years of small, repeated lifestyle patterns that slowly weaken the heart and blood vessels. The good news is that these patterns can be changed. 

Consistency matters more than intensity. A healthy heart is built in everyday moments: the meals you choose, the steps you walk, the stress you reduce, and the care you give your body before it demands your attention in a crisis.

• Stay physically active: Aim for at least 150 minutes of moderate exercise (e.g., brisk walking) per week, plus muscle-strengthening at least twice a week.

• Healthy diet: Focus on fruits, vegetables, whole grains, lean protein, minimise saturated fats, trans fats, processed foods, excessive salt and sugar.

• Maintain healthy weight and waist-circumference: Keep a check on abdominal obesity as it further increases the risk.

• Avoid tobacco and limit alcohol: Smoking dramatically increases heart-disease risk; alcohol should be moderate.

• Manage stress and sleep: Chronic stress, poor sleep quality (<7 hours), and high levels of anxiety contribute to heart risk.

• Monitor blood pressure, sugar, cholesterol: once normalised, keep them within target.

• Stay hydrated and avoid prolonged sedentary behavior: Especially important for urban residents.

• Keep up with vaccinations and manage other health conditions like diabetes, hypertension, thyroid disorders, because uncontrolled conditions hit the heart.

Remember: prevention isn’t just about “doing more” but also “avoiding what harms.”

The Importance of Sleep for Heart Health

Sleep is one of the most underrated pillars of heart health. Many people focus on diet and exercise, but forget that the heart needs proper rest just as much as the muscles, brain and immune system. 

During deep sleep, your body repairs tissues, balances hormones, lowers blood pressure, and gives the heart a chance to slow down and recover from the day’s stress. When you don’t sleep enough, or sleep poorly, the heart is forced to work harder for longer hours, increasing the risk of high blood pressure, cholesterol imbalance, inflammation and irregular heart rhythms.

How Much Sleep Is Enough? 

Most adults need 7–9 hours of good-quality sleep each night. What matters is not just the number of hours, but also:

• how quickly you fall asleep.

• how few times you wake up.

• What time do you fall asleep and wake up?

• whether you wake up feeling rested.

Annual Tests to Keep a Check on Heart Health

Getting a regular health-check helps identify risks early.

Basic tests everyone 30+ should consider annually:

• Blood pressure (BP)

• Fasting blood sugar + HbA1c (for diabetes)

• Lipid-profile (total cholesterol, HDL, LDL, triglycerides)

• Kidney function tests (creatinine, eGFR)

• Liver function tests

• Electrocardiogram (ECG/EKG)

• Echocardiogram (Echo) — especially if you have risk factors or family history

• Treadmill stress test (for those 40+ or with risk factors)

• Body-mass index (BMI) + waist-circumference

• High-sensitivity C-reactive protein (hs-CRP) 

Always discuss with your physician what tests suit your specific profile and risk.

Genetic and Family History: What to Check

If you have a family history of heart disease (parents/ siblings before age 55/60), focus on:

• Premature coronary artery disease in the family.

• Inherited conditions such as hypertrophic cardiomyopathy, familial hypercholesterolemia, congenital heart anomalies.

• Ask your doctor about genetic lipid disorders (e.g., LDL-receptor mutations).

• Check for early/insidious symptoms such as unexplained collapse, fainting, palpitations, shortness of breath on minimal exertion.

• Maintain a detailed family-history chart: ages, conditions, treatments of heart disease in relatives.

• Use advanced screening (CT calcium, gene panels) if recommended.

Understanding your genetic risk does not mean you’re powerless, it means you should act early and vigilantly.

Final Thoughts 

Heart disease is no longer a distant risk, it is urgent, pervasive, and often silent. The statistics show alarming trends: rising incidence, younger age of onset, heavy burden in urban and rural India alike. But the good news is that much of the risk is modifiable. 

Through awareness, early action, healthy living and regular testing, you can protect your heart and enhance your lifespan and quality of life.

If you ever feel symptoms of a heart attack or suspect your heart health is at risk, treat it as a medical emergency, every minute counts. Remember, good heart health is built one habit, one check-up, and one informed choice at a time.

Take charge of your heart today.