5 habits a transplant cardiologist avoids to prevent heart failure

Expert shares habits to steer clear of for a healthy heart

Heart failure remains one of the leading causes of death in India, with millions diagnosed each year. But according to a leading transplant cardiologist, many cases can be prevented by avoiding a handful of common habits. In a recent interview with The Indian Express, the doctor outlined five things he would never do to keep his own heart healthy.

His advice is stark and practical. It challenges everyday assumptions about diet, exercise, and even how we respond to symptoms. Here is what he says you should never do if you want to avoid heart failure.

1. Ignoring early warning signs

The cardiologist warns that many patients dismiss subtle symptoms like breathlessness, fatigue, or swelling in the feet. These can be early signs of weakening heart function, he explains. By the time they seek help, the damage is often irreversible.

He stresses that any unusual chest discomfort or shortness of breath during routine activities warrants immediate medical evaluation. Waiting for symptoms to become severe is a dangerous gamble with your life.

2. Skipping prescribed medications

For those already diagnosed with high blood pressure, diabetes, or existing heart conditions, taking medicines regularly is non-negotiable, he says. He points out that many patients stop taking their drugs once they feel better, which can lead to a sudden and severe cardiac event.

The doctor insists that medications are not optional. They are the foundation of preventing heart failure progression. He advises setting reminders or using pill organisers to ensure no dose is missed.

3. Following a salt-heavy diet

Indian diets are often rich in salt, whether from pickles, papads, or processed snacks. The cardiologist says he avoids these entirely. Excess sodium makes the heart work harder, increasing fluid retention and blood pressure, which can strain the heart muscle over time.

He recommends cooking at home with fresh ingredients and using herbs and spices instead of salt. Reading food labels is also crucial, as hidden sodium lurks in breads, sauces, and packaged foods.

4. Avoiding physical activity

Sedentary lifestyles are a major contributor to heart failure, the doctor notes. He himself walks or does light cardio for at least 30 minutes a day. He says exercise strengthens the heart muscle and improves circulation, reducing the risk of heart failure.

But he cautions against overexertion. For those who are not used to exercise, starting slowly with brisk walking or cycling is safer. Always consult a doctor before beginning a new fitness regimen, especially if you have existing health conditions.

5. Ignoring stress and sleep

Chronic stress and poor sleep are silent killers, the cardiologist warns. He makes it a point to manage stress through meditation, hobbies, or simply taking breaks. Lack of sleep has been linked to higher blood pressure and inflammation, both of which can harm the heart.

He advises prioritising at least seven to eight hours of quality sleep each night. If you snore loudly or wake up gasping, you should be evaluated for sleep apnoea, which is a known risk factor for heart disease.

What experts recommend instead

The cardiologist's advice aligns with broader medical guidelines. The American Heart Association and Indian cardiology societies all emphasise similar preventive measures. Regular health check-ups, maintaining a healthy weight, and controlling cholesterol are equally important.

He also suggests that people with a family history of heart disease should be extra vigilant. Early screening can catch problems before they become life-threatening.

Looking ahead

As heart failure rates continue to climb in India, lifestyle changes remain the most effective defence. The cardiologist hopes his list will prompt more people to take proactive steps. He urges everyone to listen to their bodies and never ignore persistent symptoms.

With heart disease being largely preventable, adopting these five habits could save countless lives. The next step is for individuals to take action and consult their doctors for personalised advice.