How to reduce your heart attack risk by 80%? AIIMS cardiologist professor shares diet, fitness and medical advice

Heart attacks are one of the fastest-growing health risks in India, affecting nearly 3 million people every year, according to AIIMS cardiologist, Dr Ambuj Roy. But the good news? Many of these incidents are preventable if you pay attention to your lifestyle and act early. From what’s on your plate to how you manage stress, small daily habits can make a huge difference. AIIMS cardiologist Dr Ambuj Roy breaks down what you need to know to protect your heart and possibly save your life.

How to prevent the risk of a heart attack?
Dr Roy emphasises the power of preventive measures.

A good diet and avoiding tobacco
Maintaining a diet rich in fruits, vegetables, and whole grains like millets, getting at least 30 minutes of daily exercise, and completely avoiding tobacco are essential first steps. According to the WHO, smokers are at a higher risk of experiencing acute cardiovascular events at a younger age compared to non-smokers. Even a few cigarettes a day, occasional smoking, or exposure to second-hand smoke can increase heart disease risk. The good news is that quitting tobacco can reduce this risk by 50% within one year.

The CDC notes that smoking raises triglycerides, lowers “good” cholesterol (HDL), makes blood more likely to clot, damages blood vessel linings, and accelerates plaque buildup. This significantly increases the risk of atherosclerosis, coronary heart disease, stroke, peripheral arterial disease, and abdominal aortic aneurysm. Even light smokers can show early signs of cardiovascular disease.


Stress Management

Managing stress through yoga and meditation, and regularly monitoring blood pressure, cholesterol, and blood sugar levels, can further reduce your risk by 70–80%.

3 Important Steps To Remember If A Heart Attack Occurs
Dr Roy highlights three critical steps if a heart attack does occur. Recognising early symptoms, getting a prompt ECG, and immediate medical intervention—such as blood thinners, clot-busting drugs, or angioplasty—can literally save lives. An acute heart attack is like a ticking bomb, and acting fast can diffuse the situation before it becomes fatal, according to the expert.


By combining healthy habits with awareness and timely action, you can take charge of your heart health and significantly reduce your risk of a life-threatening heart attack.