Want to live longer? Heart surgeon shares 5 daily habits that protect your heart and extend your life

A healthy heart is the key to a long life. Many people focus on avoiding illness, but simple daily habits can make a big difference in protecting your heart and extending your life. Leading heart surgeon Dr. Rajiv Sood has shared five daily habits that everyone can follow to keep their heart strong and reduce the risk of heart disease.

The first habit Dr. Sood recommends is staying physically active. Regular exercise strengthens the heart, improves blood circulation, and helps control weight and blood pressure. He suggests activities like walking, jogging, cycling, or even light home workouts for at least 30 minutes every day. “Even small amounts of daily activity can add up and protect your heart over time,” he says.

The second habit is eating a balanced and heart-friendly diet. Dr. Sood emphasizes the importance of vegetables, fruits, whole grains, nuts, and lean proteins. Foods high in unhealthy fats, sugar, and salt should be limited. “What you eat directly affects your heart health. A diet rich in natural, fresh foods reduces cholesterol and protects arteries,” he explains.

Managing stress is the third habit. Daily life is full of pressures, but chronic stress can raise blood pressure and harm the heart. Dr. Sood advises simple stress-reducing activities such as meditation, deep breathing exercises, spending time with family, or hobbies that make you happy. “Taking even ten minutes a day to relax can reduce the risk of heart problems,” he adds.

The fourth habit is getting enough sleep. Sleep allows the heart and body to recover. Adults should aim for seven to eight hours of good-quality sleep every night. Poor sleep can increase blood pressure, cause weight gain, and raise the risk of heart disease. Dr. Sood warns, “Do not ignore your sleep. It is as important as diet and exercise for a healthy heart.”

Finally, Dr. Sood highlights the importance of regular health check-ups. Monitoring blood pressure, cholesterol, blood sugar, and heart rhythm can help detect problems early. Early detection often leads to easier management and better outcomes. “Preventive care is the best way to protect your heart. Check-ups are simple but lifesaving,” he says.

By following these five habits—daily exercise, healthy eating, stress management, sufficient sleep, and regular check-ups—you can significantly reduce the risk of heart disease and improve your chances of living a longer, healthier life. Dr. Sood emphasizes that these habits are simple and practical, and anyone can start incorporating them into their daily routine.

A healthy heart not only prolongs life but also improves energy, focus, and overall well-being. Experts agree that making small changes today can lead to big results in the long run. Taking care of your heart is not just about avoiding problems; it is about enhancing your life and enjoying every day to the fullest.