When we think about heart attacks or strokes, we often imagine them as problems that come with old age.

But today, the truth is very different.

These conditions are increasingly affecting people in their 30s and 40s—and sometimes even younger.

The reasons include lifestyle factors, genetics, stress, and daily habits that quietly build up over time.

Understanding your risk early isn’t about creating fear—it’s about staying in control.

Why Risk Stratification Matters

“Risk stratification” simply means checking where you stand.

It’s like looking at a map before starting a long journey—you want to know the dangers ahead so you can avoid them.

Doctors often calculate something called the ASCVD Risk Score (Atherosclerotic Cardiovascular Disease risk)—a tool that estimates your chance of having a heart attack or stroke in the coming years.

It considers:

• Diabetes
• High blood pressure
• High cholesterol
• Obesity
• Smoking or heavy alcohol use
• Family history
• Age and gender

Even if you feel perfectly healthy, these silent risks may be simmering quietly. A quick health check and a conversation with a qualified medical professional can reveal a lot— and guide you toward the right preventive steps.

The Real Cost of Ignoring Heart Health

Many people believe, “I’ll handle it when something happens.” But emergencies don’t only cost health—they also cost money, time, and independence.

Ignoring risk factors can lead to:

• Expensive long-term medications
• Stenting or bypass surgery (CABG)
• Prolonged hospitalisation and rehabilitation
• Loss of income due to disability
• Financial strain on the family
• Sudden death, leaving emotional and financial burden

Prevention costs very little compared to the emotional and financial impact of treatment.

Don’t Let Misinformation Mislead You

Online health influencers often speak with confidence—but without scientific backing. Quick fixes, odd diet hacks, and “miracle detoxes” can misguide people and even cause harm.

When it comes to your heart and brain, trust:

• Evidence from validated scientific studies
• Qualified healthcare professionals
• Guidelines from established medical associations

Your body isn’t a social media experiment-it deserves real, proven science.

Rethink the Traditional Indian Plate

Many Indian meals are heavily carb-based-rice, chapati, parathas, poha, dosa, idli. Carbohydrates aren’t the enemy, but too many carbs without enough protein or fibre can lead to weight gain, poor sugar control, and higher cholesterol.

A heart-wise plate looks like this:

• High-quality protein: dals, eggs, fish, chicken, paneer, tofu
• High fibre: salads, vegetables, fruits, millets, whole grains
• Low-fat dairy: instead of full-fat milk or sweets
• Controlled carbs: smaller portions of rice/roti, balanced with protein and fibre

Small daily changes add up to life-changing results.

Move More Than You Think You Need To

When it comes to exercise, consistency beats intensity.

Aim for:

• 150 minutes of aerobic activity per week-brisk walking, swimming, cycling
• Strength training 2–3 times a week

Strength training becomes especially important after 40.

Our muscles naturally shrink with age-a process called sarcopenia-making us weaker and more prone to falls.

Even simple resistance exercises can rebuild strength and protect long-term independence.

Health Is a Family Project

Your lifestyle choices influence not just your health but your entire family’s well-being.

Routine screenings, healthy conversations, and small shared habits create an environment where everyone thrives.

Make sure to:

• Check your blood pressure
• Know your cholesterol numbers
• Screen for diabetes if you’re at risk
• Understand your ASCVD risk score
• Encourage your family to do the same

The Bottom Line

Heart attacks and strokes are not sudden, unpredictable events. They are preventable-especially when risks are identified early.
Recognising your risk puts you in charge of your health, helps you avoid unnecessary suffering, and allows you to invest in a longer, healthier life.

Modern medicine gives you all the tools you need.

Use them well.

Your heart-and your family-will thank you for years to come.

Dr. Manidipa Majumdar

MBBS, DM Cardiology, MD Medicine, MRCP (UK)

Consultant – Interventional Cardiologist