For decades the conversation around heart-related diseases and cardiovascular health has revolved around high cholesterol numbers, cutting down on red meat and prescribed medicines. But what if you knew there was a shortcut to keeping your heart healthy and young?With over 20 years of clinical experience, Sanjay Bhojraj, a leading cardiologist, says that the real key to preventing any heart-related disease lies not just in lab results or restrictive diets but in how we live each day.“It is not just about what’s on your plate; it is about what you do from the moment you wake up,” the doctor says. Here are ten daily habits, according to this cardiologist, who personally follows and recommends this to his patients.
Walk least 7,000-10,000 steps a day
Move more, live longer; make this your motto if you want to lead a healthy life. Daily movement has long been associated with better cardiovascular outcomes. But it is not about hitting the gym hard; it is simply walking”. A simple walk reduces blood pressure, and supports healthy blood sugar.”
Begin the day with 25-30g of Protein
Consuming sugary foods in the morning might give a temporary high, but it is protein that stabilizes blood sugar and keeps hunger at bay. More importantly, it helps in maintaining lean muscle mass, a key marker of longevity. Think of eggs, yogurt, and a protein shake; consuming protein in the morning helps to prevent the energy crashes.
Do not skip magnesium and Vitamin K2
Magnesium plays a critical role in regulating heartbeat and calming down the blood vessels, while Vitamin K2 ensures calcium is directed to the bones, not the arteries. Deficiencies in these nutrients are common and often overlooked.
Stay off screens for 30-60 minutes after waking
As soon as we wake up, our hands automatically search for our mobile phones. Opening your phone immediately upon waking can spike cortisol, the stress hormone. That matters because chronic stress is a known contributor to cardiovascular diseases. Stay away from the digital things in your house for a much healthier day.
Get sunlight in the morning
Morning light is not just good for the mood; it is also good for the body. it sets your internal clock, stabilizes the hormones, and improves sleep.
Drink water before coffee
Most people roll out of bed and go straight for the caffeine, but beginning the day with water is a better choice. You dry out overnight. Hydrating ahead of coffee stabilizes blood pressure and averts that jittery, anxious morning.
Avoid the ultra-processed snacks
Packaged cookies, veggie chips, and protein bars usually have inflammatory seed oils and hidden sugars. These help to fuel the advancement of arterial plaque and oxidative stress. “If it’s packaged and has more than five ingredients, think twice,” advises the cardiologist.
Monitor your blood pressure and heart rate variability on a weekly basis
Blood pressure is still one of the most consistent predictors of cardiovascular wellness. In the meantime, heart rate variability (HRV), or the space between beats, is becoming recognized as an indicator of nervous system equilibrium. Consider BP your daily check-in and HRV your stress report card.
Practice nasal breathing when walking
Mouth breathing is more prevalent than one might expect—and maybe even dangerous. Nasal breathing, particularly during low-level activity such as walking, increases the production of nitric oxide and engages the body’s rest-and-digest system.
