A leading cardiologist with more than 20 years of medical experience has outlined ten simple daily habits that could help protect your heart, and none require a strict diet or expensive prescriptions.
Dr Sanjay Bhojraj believes cardiac health starts with your daily routine.
“It is not just about what’s on your plate; it is about what you do from the moment you wake up,” he explains.
Here are his top heart-friendly habits you can begin today.
1. Aim for 7k–10k steps every day
Regular walking helps regulate blood pressure and improve blood sugar levels. No need for intense workouts — just keep moving.
2. Choose a high-protein breakfast
Getting 25–30g of protein in the morning helps control appetite and maintain lean muscle. Think eggs, yoghurt or a protein smoothie.
3. Add magnesium and K2 to your routine
These nutrients support heart rhythm and keep calcium out of arteries. Many people lack them without realising.
4. Hold off on screens after waking
Checking your phone right after waking can spike stress hormones. Give yourself 30–60 minutes screen-free to start calmly.
5. Step into the morning sun
Natural light early in the day helps regulate your sleep and hormone cycles, both important for heart function.
Read Also: Hidden heart risk: hearing loss linked to heart failure, study warns
6. Hydrate before caffeine
Drink water before coffee to restore overnight hydration and avoid blood pressure spikes or jittery feelings.
7. Limit highly processed snacks
Most packaged snacks contain unhealthy oils and sugars that damage arteries over time. Fewer ingredients usually mean better choices.
8. Track blood pressure and HRV weekly
Monitor your blood pressure regularly. Also, consider checking your heart rate variability (HRV)— a good indicator of stress and recovery.
9. Practice nasal breathing on walks
Breathing through your nose while walking helps your body produce nitric oxide, which supports relaxed blood vessels.
10. Stay consistent with small changes
Heart health builds over time. These small, daily actions add up to a longer, healthier life.
