Post by : Saif
Al-Najjar
A strong, well-maintained heart supports longevity. Rather than focusing only on treating illness, small everyday choices can substantially reduce cardiovascular risk. Renowned cardiac surgeon Dr. Rajiv Sood highlights five practical habits anyone can adopt to strengthen the heart and improve long-term health.
First, remain active each day. Consistent physical activity improves circulation, helps regulate weight and blood pressure, and conditions the heart. Dr. Sood advises at least 30 minutes of movement—walking, jogging, cycling or gentle home exercise—most days. He notes that short, regular sessions accumulate real benefits over time.
Second, choose a heart-friendly diet. Emphasise vegetables, fruit, whole grains, nuts and lean proteins while limiting foods high in unhealthy fats, sugar and salt. "Diet directly influences heart health," Dr. Sood says, adding that nutritious, minimally processed foods help lower cholesterol and protect arteries.
Third, address daily stress. Persistent stress can elevate blood pressure and harm cardiovascular health. Simple practices such as meditation, deep breathing, social time with loved ones or enjoyable hobbies can help. Dr. Sood recommends even brief daily relaxation to reduce overall risk.
Fourth, prioritise quality sleep. Adults should aim for seven to eight hours nightly so the body and heart can recover. Poor or insufficient sleep is linked to higher blood pressure, weight gain and increased cardiac risk. "Sleep is as important as diet and exercise," Dr. Sood warns.
Fifth, keep up with regular medical checks. Monitoring blood pressure, cholesterol, blood sugar and heart rhythm makes it easier to spot problems early. Early detection typically allows simpler treatment and better outcomes. "Preventive screening is simple but lifesaving," Dr. Sood notes.
Adopting these five habits—daily activity, a balanced diet, stress management, adequate sleep and routine check-ups—can markedly lower the chance of heart disease and support a longer, healthier life. Dr. Sood stresses that these measures are practical and achievable for most people.
Beyond extending lifespan, a healthier heart often brings more energy, clearer focus and improved wellbeing. Medical experts agree that modest daily changes can produce substantial long-term gains, making heart care a key part of enjoying life fully.
English
