Heart diseases are the leading cause of death worldwide. Cardiovascular diseases (CVDs) led to 19.8 million deaths in 2022, according to the World Health Organization. While several factors influence heart diseases, certain simple habits may also protect and prevent such occurrences. Dr. Kunal Sood, MD, a double-board-certified physician in anesthesiology and interventional pain medicine, practicing in Germantown, Maryland, has shared some small daily habits that may protect the heart. Take a look.
Cook more at home
You might have the best restaurants, cooking the ‘healthiest’ meals to eat at or order in, but nothing could beat home-cooked healthy meals. “People who cook at home more often have higher diet quality and better adherence to DASH and Mediterranean patterns. Home-prepared meals are typically lower in sodium, added sugars, and saturated fat, which supports healthier blood pressure and lipid profiles,” Dr Sood said. Studies have shown that home-cooked meals have a higher diet quality, compared to others.
Drink water instead of sugary drinks
No matter how healthy the labels on those sugary drinks claim, it can still harm your health, especially your heart. “Sugar-sweetened beverages raise blood glucose, insulin, triglycerides, and blood pressure,” Dr Sood said. All of this can significantly contribute to heart disease. “Large cohort studies link higher intake with increased heart disease and stroke risk,” the doctor added. A large-scale study in Sweden published in Frontiers in Public Health in 2024 found that sugary drinks can significantly raise cardiovascular disease risk. What should you do instead? “Replacing sugary drinks with water lowers calorie intake and improves triglycerides and metabolic markers,” the doctor said.
Eat fruits and vegetables
Your mum is absolutely right to yell at you for not eating fruits and vegetables. Incorporating fruits and vegetables into your diet is important to improve your heart health. “Higher intake of fruits, vegetables, and dietary fiber is consistently associated with lower risk of coronary heart disease and stroke. Fiber lowers LDL cholesterol, improves blood pressure, and reduces inflammation,” the doctor said.
Walk after meals
Movement is crucial for your heart health. It is even more important to walk after your meals. “Even short 10–15 minute walks after eating reduce post-meal blood sugar compared with sitting. Lower glucose spikes protect blood vessels and reduce long-term cardiovascular risk,” Dr Sood said. After your meal, take a walk. This simple habit could significantly reduce your risk of heart disease.
Relax your shoulders and breathe deeply
Another simple habit that will keep heart disease at bay is relaxing your shoulders and deep breaths. “Tension and shallow breathing reflect sympathetic activation that raises heart rate and blood pressure. Slow breathing shifts the nervous system toward parasympathetic control, improving blood pressure regulation and heart-rate variability,” Dr Kunal Sood. These are simple changes that, over time, can contribute to significant improvements in your heart health. When paired with other lifestyle changes, including a good diet and exercise, your heart will stay healthy, and improve your overall health. Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.
