How you start your day can have a lasting impact on your heart. With cardiovascular diseases on the rise, leading cardiologist Dr. Ankur Ulhas Phatarpekar, Co-Founder of Heart & Vascular Superspeciality Hospitals (HVS Hospitals), shares six simple morning habits he personally follows to support long-term heart health.
1. Begin with Water
Rehydrating first thing in the morning supports circulation and energizes the body. “Water is a vital component of blood, and starting your day hydrated helps maintain healthy blood flow,” says Dr. Phatarpekar.
2. Eat a Balanced Breakfast
A breakfast rich in proteins or complex carbohydrates fuels the body while avoiding heart-harming saturated fats. Smaller, frequent meals also aid metabolism and reduce cholesterol risks.
3. Practice Morning Mindfulness
Stress is a major contributor to heart disease. Dr. Phatarpekar starts his day with five minutes of meditation to lower blood pressure and promote calm. “It doesn’t have to be complicated—just focus on breathing or a positive thought,” he advises.
4. Get Some Sunlight
Natural sunlight helps the body produce Vitamin D, which supports heart function and immune health. Dr. Phatarpekar recommends a gentle outdoor stroll to combine light activity with sun exposure.
5. Move Early
In line with WHO guidelines, he incorporates daily physical activity, whether it’s yoga, walking, or light strength training. “Even 10–15 minutes in the morning helps improve heart performance,” he says.
6. Delay Phone Use
Avoiding phone screens in the first and last 30 minutes of the day helps reduce stress and digital overload. Dr. Phatarpekar says this habit allows for better focus and a calmer start.
Takeaway:
“Small steps every day lead to big gains for your heart,” emphasizes Dr. Phatarpekar. Whether it’s sipping water, walking in the sun, or meditating for a few minutes, building a heart-friendly morning routine can significantly lower long-term cardiovascular risk.
Source: NDTV
Bd-pratidin English/ Jisan
