Heart disease remains a leading cause of death globally. However, many risk factors are entirely within your control. Small, consistent daily habits can significantly reduce risk and improve cardiovascular health over the long term.

Start your day with movement

You do not need high-intensity workouts to protect your heart. Just 20-30 minutes of brisk walking, stretching, or gentle yoga can improve blood circulation and lower blood pressure.

"Daily movement keeps arteries flexible and responsive. Think of it as oiling your heart's engine", said cardiologist Ananya Rao.

Just 20-30 minutes of brisk walking can improve blood circulation and lower blood pressure. Ngoc Thanh.

Prioritize whole foods

Fruits, vegetables, whole grains, nuts, and legumes help reduce inflammation and improve cholesterol levels. "The heart recognizes foods in their natural form. The less processed your food, the less stress your cardiovascular system endures", noted Dr. Rao.

Reduce salt intake

Excess sodium raises blood pressure, a strong predictor of heart disease. "I often tell patients that salt hides in plain sight, especially in packaged foods", shared Dr. Rao.

Stay adequately hydrated

Adequate hydration maintains blood volume and supports circulation, reducing the heart's workload. According to Dr. Rao, when dehydrated, the heart has to pump harder. Water is a "savior" for the heart but often underestimated.

Manage daily stress

Chronic stress triggers hormonal changes that increase blood pressure and heart rate. "Stress is not just psychological; it is biological. Daily stress management is as vital as diet or exercise", asserted Dr. Rao.

Prioritize quality sleep

Lack of sleep increases the risk of obesity, diabetes, and heart disease. Dr. Rao warned that sleep is when the heart recovers. Poor sleep is like skipping maintenance on a vital machine.

Avoid tobacco in all forms

Smoking damages blood vessels and accelerates plaque buildup. No level of tobacco consumption is safe for the heart. "Quitting smoking is the fastest way to minimize risk", declared Dr. Rao.

Limit alcohol consumption

Excessive alcohol consumption raises blood pressure and triglycerides, which can silently harm the heart over time.

Monitor body metrics closely

Monitoring blood pressure, cholesterol, and blood sugar allows for timely medical intervention. Heart disease often develops silently. These numbers are our early warning signs.

Consistency, not perfection, is key

Sustainable habits are more valuable than extreme workout regimens. The heart responds best to consistency. "Small daily actions will triumph over large but intermittent efforts", concluded Dr. Rao.

My Y (According to India Today)