Top Cardiologist Explains How To Boost Heart Health Without Medication In 21 Days (Image Credits: iStock)
Cardiovascular disease (CVD) remains the leading cause of death globally, claiming approximately 17.9 million lives each year, according to the World Health Organization (WHO). Of these, 85 per cent are due to heart attacks and strokes. With such alarming numbers, the need for actionable preventive measures has never been more pressing. Dr Aseem Malhotra, a globally renowned cardiologist, shares a 21-day plan to improve cardiovascular health through diet, exercise, and stress management in a podcast.
Dietary Changes: The Low-Carb Mediterranean Approach
Diet plays a pivotal role in reducing cardiovascular risks. Dr Malhotra refers to a low-carb Mediterranean-style diet, particularly for those with metabolic conditions like type 2 diabetes or insulin resistance.
"Avoid starch and sugar completely for six weeks. It’s not forever, but it’s essential to reset your metabolic health," he said. Foods like potatoes and fruit juices, which cause spikes in blood sugar, should be replaced with nutrient-rich options such as olive oil, vegetables, nuts, seeds, and lean proteins.
A 2018 study in the British Journal of Nutrition found that the Mediterranean diet, combined with low carbohydrate intake, led to significant reductions in bad cholesterol, lower blood pressure, and decreased inflammation, all of which contribute to a healthier heart.
Simple Consistent Exercise Schedule
Physical activity is another important aspect of Dr Malhotra’s 21-day plan, but he shares that your workout or exercise regime doesn’t have to be complicated or intense.
"Forget grueling gym sessions. Can you commit to 30 minutes of brisk walking daily? That alone can make a world of difference," he says.
Walking has been shown to reduce the risk of heart disease significantly. A 2021 study published in the Journal of the American Heart Association revealed that moderate-intensity physical activity, such as brisk walking, decreased cardiovascular risk by 31 per cent among middle-aged adults.
Stress Management
While diet and exercise are critical, stress often goes unnoticed as a major contributor to heart disease. Dr Malhotra calls stress "as dangerous as smoking or having type 2 diabetes."
Research from a 2020 study in The Lancet provides compelling evidence of stress’s impact, Dr Malhotra said. Using advanced MRI scans, scientists observed heightened activity in the amygdala, the brain’s emotional centre, among highly stressed people. This activity was directly linked to increased inflammatory markers and blood clotting, which significantly raise cardiovascular risks.
How To Reduce Stress In Daily Life
Stress management is the most important part of Dr Malhotra’s plan. "Engaging in activities that reduce stress can improve heart health, mental well-being, and overall quality of life," he says. Here are practical ways to integrate stress reduction into daily routines:
1. Practice Mindfulness and Meditation:
Dedicate 10–15 minutes each day to mindfulness or meditation. Apps like Calm or Headspace can help beginners ease into the practice.
2. Incorporate Deep Breathing Exercises:
Simple breathing techniques, such as inhaling for four counts, holding for four counts, and exhaling for six counts, can quickly lower stress and promote relaxation.
3. Stay Active:
Exercise is a natural stress reliever. Activities like yoga, tai chi, or even a brisk walk can reduce cortisol levels and improve mood.
4. Engage in Hobbies:
Spending time on activities you enjoy, such as reading, gardening, or painting, helps shift focus away from stressors.
5. Connect with Loved Ones:
Social connections are powerful stress buffers. Regularly spending time with family and friends can provide emotional support and reduce feelings of isolation.
6. Prioritize Sleep:
Poor sleep exacerbates stress and harms heart health. Aim for 7–8 hours of quality sleep by establishing a consistent bedtime routine and limiting screen time before bed.
7. Limit News Consumption:
Constant exposure to distressing news can heighten stress. Set boundaries on news consumption and focus on positive, uplifting content.
8. Practice Gratitude:
Keeping a gratitude journal and listing three things you’re thankful for daily can shift your mindset and improve emotional resilience.
Holistic Approach To Reduce Heart Health Risk
Dr Malhotra’s 21-day plan combines dietary changes, exercise, and stress reduction into a simple yet effective strategy:
1. Adopt a Low-Carb Mediterranean Diet: Prioritize healthy fats, lean proteins, and vegetables while cutting out starches and sugars.
2. Commit to Moderate Exercise: Dedicate at least 30 minutes daily to brisk walking or similar activities.
3. Reduce Stress Daily: Incorporate mindfulness, hobbies, and meaningful social interactions into your routine.
Dr Malhotra shares, "The body has an extraordinary ability to heal when given the right tools. You can see measurable improvements in blood pressure, cholesterol, and inflammation within 21 days." A 2019 study in the European Heart Journal revealed that adopting a healthy lifestyle, including dietary changes and stress management, reduced cardiovascular risks by up to 40 per cent in just a few weeks.
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