10–15 Minute Walk After Meals May Reduce Heart Attack Risk by 40%, Says Senior Diabetologist

Heart disease has become a major health challenge in India. According to the World Heart Federation, more than 28 lakh people in India died due to cardiovascular diseases in 2021. Heart attacks are one of the top causes of these deaths. Experts say that stress, unhealthy food habits, lack of physical activity, and rising lifestyle changes are increasing the risk of heart-related problems among people of all ages.

In this situation, senior diabetologist Dr. Brijmohan Arora, who has more than 24 years of experience in treating diabetes and heart risk patients, has shared one simple habit that can protect the heart. He says that walking for only 10 to 15 minutes after eating food can reduce the chances of a heart attack by almost 40%. According to him, if this walking habit was a medicine, he would prescribe it to every patient without any doubt. He shared that this small routine is very helpful for people with diabetes, high blood pressure, high cholesterol, or anyone who may have heart disease risk.

Dr. Arora explains that when we eat, blood sugar levels naturally rise. If the sugar level rises too high too quickly, the body produces more insulin. Too much insulin leads to inflammation inside the arteries, and over time this inflammation damages the arteries. Damaged arteries are the main cause of heart attacks and strokes. Walking slowly after eating helps the body use sugar in a balanced way, preventing sudden blood sugar spikes and reducing inflammation.

He also explains that walking after meals helps reduce triglycerides, which are a type of fat present in the blood. If triglycerides remain high for a long time, they can form plaque inside the arteries and block blood flow. This blockage increases the risk of both heart attacks and brain strokes. When a person walks after eating, the triglycerides are used up faster by the body, and the blood remains cleaner and healthier.

Walking after meals also helps improve digestion. Many people experience heaviness, bloating, or acidity after eating. A slow walk helps the stomach process food smoothly and comfortably. This makes the body feel lighter and reduces discomfort.

Dr. Arora emphasizes that good health is not built through big efforts all at once. It is made through small habits repeated daily. Walking after meals does not require a gym, no equipment, and no extra cost. It can be done at home, in a hallway, on the terrace, or outside the house. Even a slow walk is enough, as long as it is done consistently.

He suggests that if walking after every meal feels difficult, one can start with lunch and dinner first and then slowly include breakfast as well. The goal is to develop a regular practice that becomes part of daily life.

Today, many people sit for long hours and have very little physical activity. Even young adults are facing heart attacks at early ages. This simple habit of walking after eating may seem small, but its long-term benefits are extremely powerful. It protects the heart, controls sugar, reduces cholesterol, and supports overall health.