No pills, no surgery: Heart doctor recommends 4 natural ways to keep your arteries healthy and flexible
Heart disease continues to be a pressing health challenge in India, contributing significantly to mortality and disability. A study published in The Lancet in 2023 highlighted that cardiovascular ailments remain the foremost cause of death and long-term health complications in the country.
The pattern of cardiovascular illness among Indians is marked by certain alarming traits—people face an elevated risk compared to other populations, the condition tends to strike at a younger age, fatality rates are high, and early deaths are distressingly common. For context, figures from 2017 reveal that cardiovascular conditions were responsible for 26.6% of all recorded deaths in India, while they accounted for 13.6% of the total years of life lost to illness and disability (DALYs).
Expert Advice from a Cardiologist
Highlighting preventive care, cardiologist Dr. Sanjay Bhojraj recently shared practical strategies on Instagram to safeguard cardiovascular health. He emphasized that arteries do not respond to superficial or quick solutions but instead reflect the habits practiced daily. Drawing on more than two decades of experience in functional cardiology, Dr. Bhojraj outlined four core lifestyle practices that significantly enhance arterial strength, flexibility, and resilience- without reliance on prescription drugs.
Four Key Lifestyle Habits for a Healthy Heart
Regular Strength Training
Engaging in resistance exercises helps build muscle, which in turn stabilizes blood sugar levels and reduces blood pressure, creating a strong foundation for heart health.
Incorporating Omega-3s
Foods rich
in omega-3 fatty acids such as walnuts, chia seeds, and oily fish play an
essential role in lowering inflammation and preventing plaque accumulation in
blood vessels.
Maintaining Consistent Sleep Patterns
A stable sleep schedule reduces cortisol levels and protects the delicate lining of arteries, supporting long-term cardiovascular function.
Intentional Stress Management
Practices like mindful breathing, meditation, and even simple daily walks help regulate the nervous system, indirectly supporting the vascular system.
Long-Term Heart Protection
According to Dr. Bhojraj, these measures may not appear dramatic or trendy, but applied consistently, they form a reliable approach to protecting heart health and reducing future risks. This steady, habit-driven lifestyle is presented as the true strategy to strengthen the heart and ensure resilience for years ahead.
Warning signs of a heart attack include chest pain or pressure that may spread to the arm, neck, jaw, or back, often described as squeezing or heaviness. Other symptoms include shortness of breath, cold sweats, nausea, lightheadedness, and unusual fatigue. Some people may mistake the pain for indigestion or acidity. Women often experience subtle signs like fatigue, dizziness, or pain in the upper back or jaw. If these symptoms last more than a few minutes or come and go, seek emergency medical help immediately, as prompt treatment can save heart muscle and prevent-life-threatening damage.