Cardiologist's Rx: 4 Lifestyle Tweaks for a Healthier Heart (No Pills Required) OR Unlock Heart Health: Cardiologist Shares 4 Simple Habits for Stronger Arteries

Arteries are the primary blood vessels responsible for transporting oxygen-rich blood from the heart to every organ and tissue in the body. This circulation is essential because oxygen fuels cellular activity, ensuring that the brain, muscles, and organs function properly.Healthy arteries are flexible, elastic, and free of obstruction, allowing blood to flow smoothly. However, over time, substances such as cholesterol, fatty deposits, calcium, and other cellular waste products can accumulate along the artery walls. This buildup leads to atherosclerosis, a condition that gradually narrows and stiffens the arteries.When arteries are constricted, the heart has to work harder to pump blood, and the restricted flow can deprive vital organs of oxygen. In the case of coronary arteries, this reduced flow often results in coronary artery disease (CAD), a condition that can trigger chest pain, heart attacks, or even sudden cardiac death.The health of arteries directly determines the health of the heart. Narrowed or stiff arteries force the cardiovascular system into overdrive, increasing the risk of hypertension, stroke, kidney disease, and peripheral artery disease. Conversely, flexible and resilient arteries support better circulation, stable blood pressure, and efficient heart function.Maintaining artery health is therefore not only about avoiding life-threatening conditions but also about preserving overall vitality, energy, and quality of life as one ages.Board-certified Interventional Cardiologist Dr. Sanjay Bhojraj has decades of experience treating patients with cardiovascular conditions. Through his clinical practice and public awareness initiatives, he emphasizes that artery protection is not about drastic interventions but about consistent lifestyle choices.In one of his health-focused posts, he reminded his audience: “Your arteries don’t care about quick fixes. They care about what you do every single day. After two decades as a functional cardiologist, here are the four things I’ve seen make the biggest difference in keeping arteries flexible, resilient, and healthy—no prescriptions required.”Strength training and its cardiovascular benefitsStrength training is often associated with building muscles and improving physical appearance, but its benefits extend far deeper into cardiovascular health. Regular resistance exercise helps regulate blood sugar levels by improving insulin sensitivity, which in turn reduces the risk of diabetes—a major risk factor for artery damage.Additionally, strength training lowers blood pressure, improves cholesterol profiles by increasing high-density lipoprotein (HDL, the “good” cholesterol), and helps maintain a healthy body weight. Each of these factors contributes to reducing arterial stiffness, keeping blood vessels supple and resilient.Omega-3 fatty acids: Nutrition that protects arteriesDiet is a cornerstone of artery health, and omega-3 fatty acids play a crucial role. Found in fatty fish such as salmon, mackerel, and sardines, as well as in plant sources like walnuts, chia seeds, and flaxseeds, omega-3s are known for their anti-inflammatory properties.Inflammation is a key driver of plaque formation in arteries. By reducing inflammation, omega-3 fatty acids slow down the progression of atherosclerosis. They also lower triglyceride levels, improve blood vessel flexibility, and support smoother circulation. A diet consistently rich in omega-3s has been linked to reduced risk of coronary artery disease and sudden cardiac events.The impact of sleep on artery functionSleep is often underestimated in cardiovascular health, yet its impact is profound. During deep sleep cycles, the body repairs blood vessels, reduces stress hormone levels, and regulates blood pressure. Lack of quality sleep disrupts these processes, leading to higher cortisol levels, which can damage the inner lining of arteries (the endothelium) and increase the risk of hypertension.Dr. Bhojraj recommends establishing a consistent sleep rhythm—going to bed and waking up at the same time each day—to promote hormonal balance and arterial resilience. Seven to eight hours of uninterrupted sleep not only benefits the heart but also improves overall metabolic and immune function.Managing stress to protect the cardiovascular systemChronic stress is one of the most underestimated risk factors for heart disease. When stress levels remain elevated, the body releases higher amounts of adrenaline and cortisol, which increase heart rate, raise blood pressure, and promote arterial inflammation. Over time, this constant pressure weakens arterial walls and accelerates plaque buildup.To counteract these effects, intentional stress management is essential. Practices such as deep breathing exercises, meditation, yoga, and daily walks activate the parasympathetic nervous system, which lowers blood pressure, reduces heart strain, and enhances overall vascular function. Even small, consistent stress-reducing activities can significantly reduce cardiovascular risk.Dr. Bhojraj concludes his advice with a powerful reminder:“None of this is flashy. But when applied consistently, it’s the real ‘bulletproofing’ strategy for your heart and your future.”This emphasizes that long-term health is built on steady habits, not short-lived interventions. Small, daily actions such as eating nutrient-dense foods, engaging in regular physical activity, prioritizing sleep, and managing stress can create profound improvements in artery health and heart function.Arteries are central to life and longevity. By adopting scientifically backed lifestyle habits, it is possible to reduce the risk of atherosclerosis, prevent coronary artery disease, and enhance overall cardiovascular performance. Unlike quick fixes, these strategies demand consistency but reward individuals with healthier, more resilient arteries.Also Read | Heart health may improve more with a 20-minute daily walk than a gym, says cardiologist