Cardiologist shares 4 simple ways to keep your arteries healthy without medication

How to keep heart healthy: The cardiologist recommended strength training as it “builds muscle that stabilises blood sugar and lowers blood pressure.” It also helps maintain a healthy body weight and improves cholesterol (Image: Pexels)

Arteries form an important part of the cardiovascular system. They are responsible for distributing oxygen-rich blood to the entire body for its proper functioning. It is therefore important to keep their health in check, as fatty deposits, cholesterol, and other substances on the artery walls can lead to a condition called atherosclerosis, which often causes coronary artery disease (CAD). As plaque builds up, the arteries become narrower, restricting blood flow to the heart.

Board-certified Interventional Cardiologist Sanjay Bhojraj took to his Instagram account to spread more awareness about artery health, emphasising that simple daily measures can make a big difference. For him, it’s not about “quick fixes” but consistent habits that are game changers.

He wrote, “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 4 things I’ve seen make the biggest difference in keeping arteries flexible, resilient, and healthy — no prescriptions required.”

Also read | Predict your heart attack risk with a simple coronary artery calcium scan

 

 

 

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A post shared by Sanjay Bhojraj MD | Functional Medicine Doctor (@doctorsanjaymd)

4 ways to take care of your arteries:

1. Strength Training: He recommended strength training as it “builds muscle that stabilises blood sugar and lowers blood pressure.” It also helps maintain a healthy body weight and improves cholesterol.

2. Prioritise Omega-3: Diet plays an important role in the proper functioning of the body, and including fatty fish, walnuts, and chia seeds helps reduce inflammation and plaque buildup.

3. Consistent Sleep Rhythm: Dr Sanjay suggested establishing a regular sleep pattern, as it helps lower cortisol and protects the vessel lining.

Also read | Truth about heart diseases: 5 common misconceptions about heart health

4. Managing Stress Intentionally: He added, “Breathwork, meditation, or even daily walks support your nervous system and your arteries.”

Dr Sanjay Bhojraj ended his post by saying, “None of this is flashy. But when applied consistently, it’s the real ‘bulletproofing’ strategy for your heart and your future.”

And indeed, little steps can go a long way in transforming your health.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.