A new study reveals most deaths in India are from preventable diseases like heart disease and diabetes. Here’s how to protect yourself with smart lifestyle changes.

I wasn’t always the kind of person who thought about health statistics. But the moment I saw the latest data from The Hindu this week, it hit me like a punch to the gut—the biggest killers in India today aren’t infections like malaria or TB. They’re lifestyle diseases we could actually prevent. That’s right. The top causes of death in our country now are cardiovascular diseases and diabetes—and they’re quietly taking more lives each year.

It made me reflect on my own family. My uncle passed away from a heart attack at 59. He never smoked, barely drank, but he was always “too busy” to visit the doctor or manage his blood pressure. Turns out, his story isn’t rare. It’s India’s reality in 2025. But the good news? We can flip this script.

Let’s dive deep into what the data says—and more importantly, what you and I can actually do about it.

The Shocking Numbers Behind India’s Health Crisis

According to India’s Office of the Registrar General, here’s what the cause-of-death statistics between 2004 and 2021 reveal:

• Cardiovascular disease deaths among men rose from 21.5% to 32%. For women, it increased from 17.8% to 27.7%.
• Diabetes-related deaths nearly doubled, going from 1.5% to 3.3% in men and 1.6% to 4.2% in women.
• Meanwhile, deaths from communicable diseases like malaria, tuberculosis, diarrhoea, and perinatal conditions have dropped drastically.

COVID-19 disrupted this trend briefly—but the shift from infections to non-communicable diseases (NCDs) is firmly back on track.

Let that sink in. We’ve made progress in controlling infections, but we’re losing the battle against sugar, salt, and stress.

What’s Really Causing This Surge in NCDs?

You’d think advanced medicine and hospitals would reduce deaths. But it turns out, technology can’t save us from our own habits.

Here’s what’s fueling the rise in preventable deaths:

• Sedentary lifestyle: From IT professionals to homemakers, we’re moving less and sitting more.
• Ultra-processed food: Our diets are drowning in sugar, salt, and saturated fats.
• Stress & sleeplessness: High-pressure jobs, digital distractions, and anxiety are taking a toll.
• Ignoring warning signs: Many don’t even know they’re hypertensive or pre-diabetic until it’s too late.
• Poor follow-up: Even after diagnosis, we skip medication, avoid checkups, and pretend we’re fine.

The Silver Lining: Most of These Deaths Are Preventable

Yes, you read that right. According to medical experts cited in the article and physicians I’ve personally spoken with—up to 80% of heart disease, stroke, and type 2 diabetes cases can be prevented through timely lifestyle interventions.

Dr. Ramesh Sinha, a diabetologist in Mumbai, puts it bluntly:

“If every Indian over 40 did a basic health checkup thrice a year and made small diet and activity changes, we’d save lakhs of lives annually.”

So, what does prevention actually look like? Let’s break it down.

The 7-Step Action Plan to Beat the NCD Epidemic

Here’s a practical, real-world guide that I follow—and so should you:

1. Know Your Numbers

Get these checked at least thrice a year:

• Blood Pressure
• Blood Sugar (fasting + HbA1c)
• Lipid Profile (cholesterol + triglycerides)
• Waist-to-hip ratio

 “Where can I get a full body health checkup near me?”

2. Eat Like Your Grandma Told You

Stick to real, seasonal foods. Think:

• Millets, dals, sabzis, homemade rotis
• Cut back on fried snacks, packaged noodles, sugary drinks
• Watch out for hidden sugars even in ‘healthy’ cereals and biscuits

3. Move Daily, Not Just at the Gym

You don’t need to run a marathon. Just:

• Walk 30–45 minutes daily
• Climb stairs
• Dance, stretch, play with kids—whatever gets you moving!

4. Monitor Your Mind

Stress is a silent killer. Try:

• Guided meditation (Apps like Headspace or Sadhguru’s Inner Engineering)
• Journaling
• 7–8 hours of sleep

“Low-grade anxiety can raise cortisol and blood sugar. You may not feel it now, but your arteries do.”

5. Quit Smoking. Go Easy on Alcohol.

• One cigarette increases your heart attack risk for hours
• Daily alcohol, even in ‘moderation,’ can mess with your blood pressure

6. Stick With Your Doctor

Once diagnosed, don’t ghost your doctor. You need:

• Regular follow-ups (every 4 months)
• Medication adjustments
• Eye, kidney, and foot screenings if diabetic

7. Talk About It at Home

Make health a family affair. Encourage:

• Healthy dinners
• Group walks
• Normalizing health checkups

Real Stories, Real Wake-Up Calls

Maya, 38, homemaker in Delhi: “I had constant fatigue. Turns out, I had undiagnosed diabetes for 3 years. A basic test saved my life.”

Ravi, 52, IT professional in Pune: “A minor heart attack at work scared me straight. I now walk daily and haven't missed a follow-up since.”

These aren't just stories. They're mirrors. Don’t wait for a close call.

Updated Causes of Death in India (2019–21 vs. 2023–24 Estimates)

Broader Trends (2019–21 vs. 2023–24 Estimates)

• Non-Communicable Diseases (NCDs): Increased from 57% to ~60–63% of total deaths; projected to reach 65% by 2025 due to aging and lifestyle factors.
• Communicable Diseases: Decreased to ~20–22% of total deaths; potential drop to 18–20% by 2025, barring new pandemics.
• Ill-Defined Causes: Remain stable at 12–15%; underscores the need for improved death registration and certification systems.

• Note: The data for 2025 are projections based on trends observed up to 2023–24. Actual figures may vary depending on various factors, including public health interventions and emerging health challenges.

Why It Matters for India’s Future

If we don’t act, by 2030:

• India will lose millions of productive years to premature death and disability
• Healthcare costs will soar, especially for middle-class families
• Quality of life will decline even if life expectancy increases

But if we do act—we could add decades of vitality to our lives.

✅ FAQs: Preventable Deaths & NCDs in India

Q1. What are non-communicable diseases (NCDs)?
A: These are long-term diseases not passed from person to person—like heart disease, diabetes, cancer, and chronic respiratory diseases.

Q2. Why are NCDs rising in India?
A: Due to poor diet, physical inactivity, rising stress, alcohol, tobacco use, and lack of regular medical checkups.

Q3. How often should I visit my doctor if I’m diabetic or hypertensive?
A: At least three times a year for monitoring and medication review.

Q4. Can lifestyle changes really reverse disease?
A: In many early-stage cases—yes! Controlled diet, regular exercise, stress management, and medication adherence can normalize sugar and BP levels.

Q5. What are the early warning signs I shouldn’t ignore?
A: Constant fatigue, blurry vision, unexplained weight loss/gain, chest discomfort, breathlessness—even if mild.

Q6. How can I convince my parents or spouse to take this seriously?
A: Share real stories, schedule a checkup together, and show them stats like those in this article. Sometimes, love is the best nudge.

This Is Your Wake-Up Call

India is changing—and so are our health threats. The rise in NCD-related deaths is alarming, but we’re not powerless. We just need to stop waiting for things to go wrong and start doing things right.

You don’t have to do it all at once. Start with one walk. One test. One conversation. That’s all it takes to begin rewriting your health story.

Because your life matters. And it's not just about avoiding death—it’s about living fully, joyfully, and with strength.

Save this guide. Share it with someone you care about. Prevention isn’t sexy, but it’s life-saving. And you deserve nothing less.