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Heart First: 6 Morning Rituals a Cardiologist Swears By for Lifelong Wellness

Updated: July 19, 2025 11:56

Image Source: Hindustan Times
In a world where cardiovascular diseases are on the rise, Dr. Ankur Ulhas Phatarpekar, a leading structural interventional cardiologist, offers a refreshingly simple prescription: start your day right. His sixmove morning routine is designed to strengthen the heart, reduce stress, and build longterm resilience.
 
Morning Habits That Matter
  • Hydrate Early: Begin with water to replenish overnight loss. Hydration supports blood volume and nutrient transport, essential for heart function.
  • Eat Smart: A proteinrich or complexcarb breakfast fuels the body and stabilizes cholesterol. Avoid saturated and trans fats. Small, timely meals help maintain metabolic balance.
  • Meditate for 5 Minutes: A short mindfulness session lowers blood pressure and stress. Whether it’s breathwork or a calming mantra, consistency is key.
  • Catch the Sun: A few minutes of sunlight boosts Vitamin D, which plays a role in cardiovascular health. A morning stroll can lift mood and regulate hormones.
  • Move Your Body: Light activity—yoga, walking, or stretching—enhances circulation and heart fitness. Even a few minutes of movement can make a difference.
  • Delay Screen Time: Avoid mobile phones for at least 30 minutes after waking. This reduces cortisol spikes and sets a calm tone for the day.
These habits, though simple, compound over time to build a hearthealthy lifestyle. As Dr. Phatarpekar puts it, small progress each morning leads to big results.
 
Sources: Hindustan Times, MSN News, Health Shots, Moneycontrol, Times of India

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