The Fittest Doc reveals 5 daily habits to save your heart: No cost, just results

Time of India

8 hours ago

Think protecting your heart means strict diets and hours at the gym? Think again. According to Dr Nicholas Nwabueze, a US-based physician better known as The Fittest Doc, heart health doesn't need to be complicated. In fact, just five minutes a day can make a big difference, if you know what to focus on.
Here are five small daily habits he swears by, and they're backed by science too.
1. Take a Short Walk After Every Meal
Instead of sinking into the sofa after lunch or dinner, walk for 5–10 minutes. That simple step can help control blood sugar levels and reduce inflammation, two things that directly impact heart health.
Even a 2-minute stroll after a meal helps your muscles absorb glucose from the bloodstream, keeping energy levels stable and your heart protected. It's not about burning calories, it's about keeping your system steady.
2. Catch the Morning Sunlight
No, this isn't just about getting your daily dose of vitamin D. Morning sunlight helps regulate your body clock, which in turn improves your sleep quality, something deeply linked to heart health.
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Exposing your skin to sunlight in the first hour of waking resets your circadian rhythm, reduces stress hormones, and lowers the risk of high blood pressure and heart attacks. Think of it as a natural reset button for your heart every morning.
3. Ditch Plastic Food Containers
Still heating your food in plastic containers? Dr Nwabueze says stop now. Many plastics release harmful chemicals like BPA and phthalates when heated, which mess with hormones and raise your heart disease risk.
Swap plastic for glass or stainless steel, especially when storing or microwaving food. It's a small switch that protects your heart and your hormones.
4. Forget Motivation, Focus on Micro-Habits
Waiting to feel motivated to start that health routine? Don't. According to Dr Nwabueze, it's the tiny actions we take daily, not big resolutions, that build real heart health.
Try standing while taking phone calls, prepping meals once a week, or choosing the stairs over the lift. Small, steady habits add up, and over time, they become heart-saving rituals.
5. Move More, Sit Less
Yes, even if you exercise regularly, sitting too long can still harm your heart. Studies show that people who sit more than 10 hours a day have a 34% higher risk of heart disease, even if they hit the gym later.
The solution? Stand up and move every 30 minutes. Just 2–3 minutes of walking, stretching, or pacing is enough to improve circulation and lower your heart risk.