Your heart shapes how fully we live. Small, steady choices each day can protect it and lengthen life, not just ward off illness. Renowned heart surgeon Dr. Rajiv Sood offers five approachable habits anyone can weave into a daily routine to keep the heart resilient and reduce cardiovascular risk.

First, move more. Regular physical activity makes the heart stronger, improves circulation and helps control weight and blood pressure. Dr. Sood encourages brisk walking, cycling, light jogging or gentle home workouts for roughly 30 minutes a day. "Even brief, consistent activity adds up and supports your heart over time," he notes.

Second, choose a heart-friendly plate. Meals built around vegetables, fruit, whole grains, nuts and lean proteins help lower cholesterol and protect arteries. Cutting back on added sugars, salty processed foods and saturated fats is key. "What you eat has a direct effect on heart health — simple, fresh choices matter," Dr. Sood says.

Third, tend to stress. Everyday pressures are unavoidable, but chronic tension can raise blood pressure and strain the heart. He recommends small stress-relief habits such as meditation, deep breathing, time with loved ones or creative hobbies. "Regular moments of calm — even ten minutes — can make a meaningful difference," he advises.

Fourth, prioritise sleep. Sleep is when the body and the heart recuperate; adults should aim for seven to eight hours of restorative rest nightly. Poor sleep patterns are linked to higher blood pressure, weight gain and greater heart disease risk. "Don’t underestimate sleep — it’s as essential as diet and exercise," Dr. Sood warns.

Finally, keep up with check-ups. Routine monitoring of blood pressure, cholesterol, blood sugar and heart rhythm helps catch problems early when they’re easier to manage. Early detection often improves outcomes. "Preventive care is a simple but powerful way to protect your heart," he says.

Adopting these five practices — daily movement, wholesome eating, stress management, sufficient sleep and regular medical checks — can lower your chance of heart disease and enhance longevity. Dr. Sood stresses that these are practical steps anyone can begin today.

Healthy habits for the heart do more than add years; they lift energy, sharpen focus and improve day-to-day wellbeing. Specialists agree that small changes now can pay large dividends later — caring for your heart is an investment in living well.