Cardiologist explains how flying affects your heart and simple ways to stay healthy in the air

Flying to new places can be exciting, but few people know that air travel can also affect your body — especially your heart. Cardiologist Dr. Dmitry Yaranov has shared useful advice on how to protect your heart during flights. His simple tips can make your travel safer and more comfortable.

Many people think that sitting on a plane for a few hours does not harm the body. But, according to Dr. Yaranov, the heart works harder while flying because of the changes in cabin pressure and air quality. He explained that the low pressure and dry air inside the plane can cause several small but important changes in your body.

When the plane takes off and the cabin pressure drops, the oxygen level in the air also decreases. This means your heart has to work harder to deliver enough oxygen to all parts of the body. The air inside the cabin is also much drier than the air on the ground, so you lose water from your body faster than usual — even while breathing. This can make you feel tired, dizzy, or dehydrated.

Another problem is that sitting still for many hours slows blood circulation. This can make your legs feel heavy and swollen. It may even increase the risk of blood clots, especially for older people or those with heart problems. The doctor also said that your blood becomes thicker because the body loses water, making it more difficult for the heart to pump it properly.

Dr. Yaranov mentioned that even the “jet lag” people feel after long flights is not only caused by time zone changes. It also happens because of changes inside the body — such as reduced oxygen, dehydration, and slower circulation.

To stay healthy during flights, Dr. Yaranov recommends a few simple steps that anyone can follow. The first and most important tip is to stay hydrated. He says travelers should drink water before and during the flight instead of waiting to feel thirsty. Hydration helps the heart and blood flow remain steady.

The second tip is to avoid salty foods and alcohol while flying. Both of these can make your blood thicker and increase the risk of dehydration. Alcohol can also affect your sleep and make jet lag worse.

Another good habit is to stand up and stretch your legs at least once every hour. Even small movements help your blood flow and reduce swelling. If walking is not possible, you can move your ankles or gently flex your feet while sitting.

Dr. Yaranov also advises passengers to use a saline nasal spray before takeoff. This keeps the inside of your nose moist and helps your body defend itself from germs in the dry cabin air. After landing, it’s best to walk around for a few minutes. Walking helps your blood flow return to normal and helps your body adjust to the change in oxygen levels.

“Tiny habits make a big difference,” said Dr. Yaranov. “Your heart travels with you. Treat it like it matters.” His message reminds travelers that paying attention to small details during a flight can protect their heart and overall health.

Experts say that most healthy people do not need to worry too much about flying, but those with heart conditions, blood pressure problems, or breathing issues should talk to their doctor before a long flight. Simple precautions — like drinking water, avoiding alcohol, and moving often — can prevent many travel-related problems.