5 expert backed practical ways to lower heart attack risk before symptoms appear

Heart attacks often feel sudden and shocking when they happen, but the truth is actually the opposite. Most heart attacks do not just appear out of nowhere, they instead develop quietly over time and even seen in people who have happen to have "normal lab results". This slow buildup is why heart diseases remains one of the leading cause of death worldwide, with WHO stating, cardiovascular diseases (CVDs) are the leading cause of death globally, claiming 19.8 million lives in 2022, or about 32% of all global deaths. Dr. Vassily Eliopoulos, a longevity expert and MD from Cornell emphasizes that protecting the heart is not just about treating the symptoms, it is rather about reacting to emergencies.
According to Dr. Vassily, even people who have "normal" test results can be at risk because traditional markers often miss early warning signs. Here are five practical habits that Dr. Vassily recommends to help protect the heart-long before any serious issues arise.

A simple yet effective habit is to take a brisk walk 10 minute after meals. This is a small thing to many but it can have a big impact on the heart health. Walking after eating, helps lower the blood sugar levels and reduces inflammation in the body, both of which are major contributors of cardiovascular diseases, as rightly stated by Dr. Vass. High blood sugar after meals, causes the body to produce more insulin, which over time leads to insulin resistance, a key factor in heart disease. By walking after meals, the muscles can absorb the glucose more effectively, which reduces the spike in blood sugar and eases the strain on muscles. Just a short-walk around the neighbourhood park, can make a significant difference to heart health.

Incorporating omega-3 fatty acids in the diet is another crucial step. Omega 3's are found in fatty fish, such as salmon, mackerel, and sardines, all help in reducing arterial stiffness over time. They have anti-inflammatory properties that can promote healthier food vessels and reduce the risk of blood clots, stated by Dr. Vassily. Dr. Vassily points out that omega-3 is a natural way to maintain the elasticity of the arteries, which is vital for good circulation and a stronger heart. If you are one who does not consume fish on regularly or at all, omega 3 supplements and vegetarian sources can be your go to!

Sleep often gets overlooked, when it comes to heart health, but it sure is one of the most important factors. Sleep is when our bodies actually repair itself, reduces inflammation and regulates the hormones in the body, for its maintenance. Poor sleep causes imbalances in stress hormones such as cortisol, raises blood pressure and disrupts the blood sugar control. Dr. Vassily stresses the importance of protecting the body by creating a calmer routine, avoiding screen time before bed, and ensuring a dark, cool and quiet sleeping environment. Aim for atleast seven to eight hours of restful sleep each night to give the heart the time it needs to stay strong and healthy.

It might not be the first thing we imagine, when it comes to heart health, but Dr. Vassily wants us to note otherwise. Chemicals such as BPA, and Phthalates, commonly found in plastic bottles, packaging and containers, disrupt hormones and promote inflammation in the body. Hormonal imbalances caused by these chemicals can increase the risk of high bp, insulin resistance and other factors that contribute to heart disease. Dr. Vassily advises reducing your exposure by choosing BPA-free products, avoiding microwaving food in plastic containers, and opting for glass or stainless steel whenever possible.

Traditional lab tests often look at cholesterol and blood sugar but may miss early risk factors for heart disease. Dr. Vassily encourages tracking advanced markers such as ApoB, Lp(a), CRP, homocysteine, and Lp-PLA2. These markers provide deeper insights into inflammation, plaque buildup, and cardiovascular risk years before symptoms develop.

To understand this better, ApoB measures the number of harmful cholesterol particles that can penetrate the artery walls, while CRP indicates inflammation levels in the body. So, knowing these numbers might actually help us take prompt action to intervene sooner with targeted lifestyle changes.