Heart attacks can be sudden, but the risk factors leading to them develop over years. According to Professor Dr. A.T.M. Iqbal Hasan, Consultant Cardiologist at Bangladesh Medical University, most heart attacks can be prevented with consistent lifestyle choices and proactive care.

Here are some expert tips to protect your heart:

1. Eat Heart-Healthy Foods

Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Reduce salt, sugar, and processed foods. A balanced diet lowers cholesterol, maintains healthy blood pressure, and reduces inflammation in the arteries.

2. Stay Physically Active

Aim for at least 30 minutes of moderate exercise daily. Activities like brisk walking, cycling, or swimming strengthen the heart, improve circulation, and control weight.

3. Avoid Tobacco and Limit Alcohol

Smoking and excessive alcohol are major contributors to heart disease. Quitting tobacco and limiting alcohol intake significantly lowers heart attack risk.

4. Monitor Your Health

Regularly check blood pressure, cholesterol, and blood sugar levels. Early detection of abnormalities allows timely intervention before serious complications develop.

5. Manage Stress and Sleep Well

Chronic stress and poor sleep negatively affect the heart. Practice relaxation techniques such as meditation, yoga, or deep breathing. Ensure 7–8 hours of quality sleep every night.

Professor Dr. A.T.M. Iqbal Hasan emphasizes, “Heart health is built over time. Small, consistent steps in diet, exercise, and lifestyle make the biggest difference.”