Cardiologist REVEALS 5 SIMPLE ways to improve heart health in 90 days; ' It’s not about cutting...'
One of the most important organs of the body along with the brain, the heart requires proper care to achieve long-term health stability. Heart problems develop gradually through time because of silent inflammation, together with poor nutrition, physical inactivity, stress and insufficient rest. Sanjay Bhojraj MD, a Board Certified Interventional Cardiologist, recently took to his IG handle to reveal a few things he will do if he had to improve his heart condition in 90 days! Take a look...
'I’d take 1 tsp of cold-pressed black seed oil daily to combat silent inflammation'
The heart experiences silent inflammation which produces damage through hidden processes, without showing any noticeable signs. The natural anti-inflammatory compound thymoquinone in cold-pressed black seed oil, fights blood vessel inflammation effectively. Daily consumption of one teaspoon, helps decrease heart disease-related inflammatory markers, and protects the heart's inner lining. The substance decreases oxidative stress, which plays a central role in creating artery damage and plaque formation. Daily black seed oil supplementation functions as a basic, yet powerful method to protect your heart through internal defense mechanisms.
Black seed oil demonstrates two beneficial effects on heart health by reducing inflammation and enhancing cholesterol levels, and blood pressure management, which collectively decrease heart disease risk. The natural composition and safety profile of black seed oil makes it a heart-healthy supplement that many experts endorse for daily use.
'I’d add potassium-rich foods within an anti-inflammatory diet to naturally lower blood pressure'
According to Dr Bhojraj , most people fail to reach their daily potassium needs by more than 1,000 mg. The body requires potassium to maintain sodium balance, and cause blood vessel relaxation, which results in decreased blood pressure that causes heart problems. Daily consumption of bananas, spinach, potatoes and avocados, will help protect your heart health. The combination of these foods with an anti-inflammatory diet, that includes fruits, vegetables, whole grains and healthy fats, creates clean arteries while reducing inflammation that damages arteries.
Potassium-rich foods help protect against salt-related damage to the body, thus providing a simple method to control hypertension naturally. People who fix their potassium deficiency, experience better energy levels, and improved mood as an additional benefit.
'I’d get 30 minutes of movement everyday—yoga, walking or a form of strength training'
Exercise strengthens heart muscle tissue while enhancing blood circulation, which reduces the chances of heart attacks and strokes. Daily exercise of 30 minutes through yoga, walking or strength training exercises, will produce substantial improvements in heart health. Yoga practice delivers two-fold benefits, because it enhances flexibility and strength, while simultaneously reducing nervous system stress. Walking serves as a basic exercise that helps blood flow better, while reducing cholesterol levels. Strength training exercises develop muscle tissue, which helps control blood sugar levels and metabolism rates to protect heart health.
Daily physical activity helps people achieve weight management, while decreasing inflammation and reducing their anxiety levels. Daily physical activity creates the essential base for building a strong heart, and achieving complete wellness.
'I’d get 7.5 hours of sleep a night and do a breathwork session in the morning'
During sleep, the heart performs its main daily maintenance tasks. The body achieves better cardiovascular health and lower blood pressure and inflammation, when people sleep for 7.5 hours each night. The development of heart disease becomes more likely, when people experience sleep disturbances, or have irregular sleep patterns. The practice of morning breathwork following sleep, activates the body's relaxation response which decreases stress hormones, and enhances heart rate variability. The practice at the beginning of each day creates a peaceful atmosphere, which benefits heart health.
Heart health specialists recommend beginning each morning with five minutes of breathwork to decrease anxiety, while enhancing concentration abilities. The practice of breathwork during the morning helps patients develop better sleep quality through nervous system regulation.
'Then I focus on the root causes'
Dr Bhojraj then stresses on focusing on the root cause. According to him, 'It’s not about cutting salt, It’s not about cardio every day. It’s definitely not just a cholesterol pill. 68% of people with “normal” labs still have silent inflammation attacking their heart. The wrong kind of magnesium? Can raise your blood pressure. “Heart-healthy” cereals? Still spike insulin - and insulin resistance is one of the main drivers of heart disease."
Hence, while the treatment of blood pressure and cholesterol symptoms remains crucial, focusing on heart disease origins delivers enduring health advantages. The main factors that lead to heart disease development include eating poorly, experiencing chronic stress, inflammation and being inactive. The treatment of underlying heart disease factors through lifestyle adjustments, nutritional balance, stress control and medical supplements enables cleaner arteries.