Cardiologist reveals 6 morning habits that keep heart strong

How you begin your day can significantly impact your long-term health. 

With cardiovascular diseases on the rise globally, it's more important than ever to make health a priority in order to counter the effects of stress, sedentary lifestyles, and the demands of modern hustle culture. 

To better understand how to build heart-friendly habits, Health Shots spoke with Dr. Ankur Ulhas Phatarpekar, Structural Interventional Cardiologist and Co-Founder of Heart & Vascular Superspeciality Hospitals (HVS Hospitals), who shared his personal morning rituals aimed at supporting heart health.

Start Your Day Right for a Healthier Heart

"When we neglect our health, it's often the heart that bears the brunt," says Dr. Phatarpekar. He emphasizes that consistent, small efforts every morning can gradually lead to significant health improvements, particularly for the heart. A well-established morning routine, he says, can yield multiple benefits over time.

1. Hydrate First Thing in the Morning

Dr. Phatarpekar begins his day with water to rehydrate his body. Though it might seem like a minor habit, it is frequently overlooked. Since water is a major component of blood—which transports essential nutrients and oxygen—starting the day with proper hydration is key to maintaining basic bodily functions.

2. Follow a Balanced Diet

A protein-rich or complex carbohydrate-based breakfast is a staple in his routine. He avoids saturated and trans fats that can harm the heart and raise cholesterol levels. Eating smaller meals at regular intervals is also part of his disciplined approach, which contributes to an overall healthier lifestyle.

3. Practice Mindfulness

Incorporating meditation into his morning helps Dr. Phatarpekar manage stress and lower blood pressure, both of which reduce the risk of heart disease. His method involves sitting calmly, eyes closed, and concentrating on breathing, a positive image, or a simple word or phrase. Even five minutes daily can be effective. He encourages using apps and podcasts to make meditation more engaging for those who find it monotonous.

4. Get Some Sunlight

Vitamin D deficiency is common and has been linked to a higher incidence of cardiovascular diseases. Spending a few minutes in the sun not only improves mood but also boosts vitamin D production. Dr. Phatarpekar recommends light outdoor activities like a garden stroll rather than immediately diving into intense exercise.

5. Move Your Body

According to WHO guidelines, adults should aim for at least 150 minutes of moderate or 75 minutes of vigorous physical activity each week. Dr. Phatarpekar ensures he incorporates movement into his mornings—be it walking, yoga, running, or light weight training. Even a few minutes of activity after waking up can help improve cardiovascular fitness.

6. Delay Mobile Phone Use

He also avoids checking his phone for the first 30 minutes after waking and the last 30 minutes before going to bed. This helps him stay focused and begin the day on a more productive note.

Dr. Phatarpekar emphasizes that even small changes, when practiced consistently, can significantly benefit heart health. His advice: start slow, but make a start—your heart will thank you for it.