Dr Dmitry Yaranov, a cardiologist and social media commentator known online as @heart_transplant_doc, encouraged people to consider lifestyle choices over supplements in protecting cardiovascular health. He said his advice was influenced by his recent visit to Okinawa in Japan, where residents are recognised for their longevity and large population of centenarians.
He described the approach as a practical alternative to reliance on tablets and supplements, and outlined five practices he believed could support resilience of the heart. Sharing his observations on Instagram, he captioned his post: “Science doesn’t lie: these five daily habits may add decades to your life.”
Sense of purpose
He explained that many in Okinawa lived with ikigai — a personal sense of meaning that motivates daily life. According to him, research had shown that people with a defined purpose tended to have lower levels of stress and better cardiovascular outcomes, contributing to long-term health.
Diet and nutrition
Dr Yaranov observed that the island’s traditional diet was centred on plant-based foods such as sweet potatoes, tofu, seaweed and a variety of leafy vegetables. He noted that these foods were linked with lower inflammation and reduced risk of metabolic disorders, describing them as nourishment that supported cardiac strength.
He also highlighted the cultural practice of hara hachi bu, where people stopped eating once they felt around 80 per cent full. He said this helped prevent overconsumption, reduced strain on metabolism and contributed to healthier body weight, both of which were significant factors in reducing the risk of heart disease.
Everyday activity
Another element he identified was the role of steady, moderate physical activity. According to him, Okinawans remained active through gardening, walking and daily movement, rather than structured exercise. “No gym needed; just consistent, gentle activity like walking and gardening,” he wrote, pointing out that circulation and muscle strength were maintained without intense exertion.
Social support
He also described the concept of moai, or long-term social groups, as important to cardiovascular wellbeing. He said these networks offered protection against loneliness and stress, and that emotional connections provided measurable benefits for the heart.
Dr Yaranov’s comments followed his previous warnings about cardiovascular risk during specific times of day. In an earlier post, he wrote that: “Your highest risk is in the early morning hours — while you’re still in bed.” He explained that surges in cortisol and blood pressure at that time could trigger serious cardiac events, particularly in people with unmanaged hypertension.
He also cautioned against inconsistent use of prescribed medication, saying: “Leaving the body unprepared for sudden fluctuations sometimes leads to fatal outcomes.”
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