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As the world marks National Doctor’s Day 2025, alarming statistics highlight a growing health crisis: heart disease remains the leading cause of death globally, claiming nearly 18 million lives each year, with rates rising among younger populations. In India, cardiologists are reporting a surge in heart failure, strokes, and cardiac arrests—even among those who appear physically fit.
However, experts stress that many heart problems are preventable. Dr. Mukesh Goel, Senior Consultant in Cardiothoracic and Vascular Surgery at Indraprastha Apollo Hospitals, outlines seven daily habits that can significantly reduce the risk of heart disease—habits he both recommends to his patients and practices himself.
The 7 Daily Habits for a Healthy Heart
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Move Your Body Every Day
Regular physical activity, even as simple as a 30-minute walk, improves blood circulation, lowers blood pressure, helps manage weight, and strengthens the heart. Dr. Goel advises moving for at least 30 minutes a day, five times a week. Small changes, such as taking the stairs or walking while on the phone, also contribute.
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Eat a Heart-Friendly Diet
Consuming fresh, colourful, and minimally processed foods is crucial. Dr. Goel recommends including fruits, vegetables, whole grains, nuts, legumes, and healthy fats like olive oil, while cutting back on red meat, fried foods, and added sugars. Diets such as the Mediterranean or DASH have proven benefits for heart health.
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Quit Smoking and Limit Alcohol
Smoking damages arteries and increases the risk of heart attacks, even with occasional use. Quitting smoking should be a top priority. Alcohol intake should be moderate, as excessive drinking can disrupt blood pressure and heart rhythm.
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Watch Your Blood Pressure
High blood pressure is often symptomless but can silently damage the heart and arteries. Regular monitoring is essential, and elevated readings should be managed with lifestyle changes or medication as needed.
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Prioritise Sleep
Quality sleep—7 to 8 hours per night—is vital for heart health. Poor sleep raises stress hormones and blood pressure. Dr. Goel suggests maintaining a consistent sleep schedule and seeking screening for sleep apnea if symptoms like loud snoring or persistent fatigue occur.
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Manage Your Stress
Chronic stress can elevate blood pressure and trigger unhealthy coping mechanisms such as overeating, smoking, or drinking. Techniques like deep breathing, meditation, yoga, or simply talking to a friend can help manage stress levels.
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Stay Hydrated and Don’t Overdo Anything
Balance is key. Overeating, excessive exercise, or taking too many supplements can strain the heart. Dr. Goel advises drinking enough water, eating in moderation, and avoiding extremes for optimal heart function.
Dr. Goel emphasizes that heart disease is not inevitable. “Most heart attacks and strokes can be prevented with a few simple, consistent lifestyle changes,” he says. Even adopting just one new healthy habit—like daily walking or reducing sugar intake—can make a meaningful difference over time.
“You don’t have to do everything at once. Even one small change can protect your heart over time.” — Dr. Mukesh Goel
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your health or lifestyle regimen.
