Heart health: Doctor shares five ways to strengthen the arteries naturally

As we keep all our focus and energy on maintaining healthy liver and kidneys, we heavily miss out on prioritising the arteries. The arteries are one of the most vital organs in the human body, responsible for transporting all the oxygen-rich blood, nutrients and hormones from the heart to the other organs and tissues in the body. Their proper and healthy function ensures a smooth functioning of the heart and thus, their well-being must be kept in mind.

​Starting gym? Cardiologist recommends five tests to reduce the risk of heart attack in young adults​

​10 common nutrition beliefs that experts say are completely wrong​

​Rare and deadly 'kissing bug' spreading across US; All about the Chagas disease that can cause fatal heart attacks and strokes​

Dr Sanjay Bhojraj, MD and a board-certified interventional cardiologist, enjoys a following of 60.4K on Instagram, where he shares a variety of health and lifestyle-based videos. In a recent video, he shared '4 ways to bulletproof your arteries' without a single medication. "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:" he wrote in the caption.

Regular strength training builds muscles that stabilise blood sugar and lower blood pressure, as per the doctor. According to a study published in Scientific Reports, strength training with moderate to vigorous load for 2 or 3 days a week for at least 8 weeks can help decrease blood pressure in people with arterial hypertension. Strength training is crucial, especially as you grow old.

Consuming food rich in Omega-3 such as fatty fish, walnuts, chia seeds and more reduces the inflammation and plaque build-up inside the arteries. As per a study published in Future Science OA, dietary supplementation of fish oil is effective in reducing atherosclerosis. Another research published in AHA Journals, stated that people who consumed fatty fish a few times every week had almost one-half the risk of death from coronary heart disease and almost one-third the risk of death from a heart attack when compared to those who didn't eat any fish.

A regular and consistent sleep routine and time helps lower the cortisol levels in the body and protects the vessel lining. A study published in the Journal of the American Heart Association has shown that adults 45 and older who had an inconsistent sleep routine were more prone to developing atherosclerosis.Also See: Heart Failure Symptoms: Heart health: Top cardiologist shares ‘subtle first signs’ of heart failure you might be ignoring​

Intentionally managing stress through breathwork, meditation, and daily walks supports the nervous system and arteries. This holds as well. A study by psychologist James A. Blumenthal, PhD and colleagues published in Circulation, found that adding stress management training can not only reduce participants' stress levels but also halve negative cardiovascular events such as heart attacks, strokes, severe angina and others. Also See: The best sleeping position for heart patients: What research say​

Arteries can weaken over time due to a mix of lifestyle, health, and age-related factors. High blood pressure puts constant strain on artery walls, making them stiff and prone to damage. High cholesterol and diets rich in processed fats can lead to plaque buildup, narrowing and weakening blood flow. Smoking introduces toxins that erode the lining of arteries, while diabetes raises blood sugar levels that injure blood vessels over time. Obesity, lack of exercise, and chronic stress also play a role, as they worsen inflammation and strain on the cardiovascular system. Genetics and aging further increase vulnerability. Early intervention, regular screenings, and heart-healthy habits are key to protecting arteries and preventing long-term cardiovascular complications.

This is for informational purposes only. Always seek the guidance of a qualified medical professional with any questions you may have regarding your health or a medical condition.