10 Essential Lifestyle Changes to Combat Heart Disease and Cancer: Expert Insights

In an age where stress is constant, food is often processed, and screens dominate our lives, many are left wondering: Is a healthy, long life still within reach? According to Dr. Sudhir Kumar, a renowned Hyderabad-based neurosurgeon and CMC Vellore graduate, the answer is a resounding yes — but only if we rewire our everyday habits. Dr. Kumar recently shared a powerful guide of 10 daily lifestyle and diet choices that can slash your risk of chronic illness and help you live not just longer, but better. Here’s a look at what he recommends:

1. Healthy diet

Fill your plate with vegetables, fruits, legumes, whole grains, nuts, and lean meats. Cut back on red/processed meats, sugary drinks, and ultra-processed snacks. This shift is proven to reduce the risk of heart disease, diabetes, and some cancers.

2. Physical activity

Get at least 150–300 minutes of moderate aerobic activity weekly, like brisk walking or cycling. Add strength training twice a week. This not only improves physical health but also lowers your chances of dementia and depression.

3. Quality sleep

Aim for 7–9 hours of quality sleep. Poor sleep has been linked to serious issues like stroke, hypertension, and obesity. Stick to a routine, and turn off screens before bed.

4. No tobacco and alcohol

Smoking remains the top preventable cause of early death. And alcohol? It’s tied to liver damage, nerve issues, brain disorders, and several cancers. Cutting back is one of the most effective health moves you can make.

5. Watch your waist, not just your weight

Keep your BMI between 20–25 and waist circumference below 90 cm (men) or 80 cm (women). Abdominal fat is particularly dangerous, increasing the risk of diabetes, strokes, and cancer.

6. Manage stress, protect your health

Chronic stress lowers immunity and promotes inflammation. Carve out time for mindfulness, meditation, journaling, yoga, or just a walk in nature. Your brain and heart will thank you.

7. Slash salt and sugar

Excess salt raises blood pressure. Limit it to under 5g a day. As for sugar, aim for it to be less than 10% of your daily calories to lower your risk of obesity, insulin resistance, and metabolic disorders.

8. Don’t skip screenings

Regular checkups can catch silent killers like hypertension, diabetes, and cancer early — when they’re still treatable. Monitor your BP, lipids, glucose, and undergo age-appropriate cancer screenings.

9. Build deep human connections

Loneliness is as dangerous as smoking or obesity. Invest in family, friendships, and your community. Real social ties have real health benefits.

10. Soak in safe sun & boost Vitamin D

Spend 10–30 minutes in the sun daily and eat vitamin D-rich foods. It’s essential for immunity, bone strength, and possibly reducing cancer risk.

Bonus: Keep your mind sharp

Engage in lifelong learning — read books, solve puzzles, learn new skills. These cognitive habits help guard against dementia and support a healthier brain.