Cardiologist Dr Sanjay Bhojraj Shares 3 Habits For Better Heart Health After 50

Improving heart health does not always require extreme diets or intense fitness routines, according to cardiologist Dr Sanjay Bhojraj, who has shared three simple daily habits that can support overall wellbeing. In a recent social media post, Dr Bhojraj encouraged people to use the month of August as an opportunity to build healthier routines through small but consistent lifestyle changes. Dr Bhojraj shared a 30-day challenge, suggesting that people focus on developing one healthy habit at a time rather than waiting for a major life change. He said that age alone does not determine the condition of a person’s heart and that individuals can improve their health by paying closer attention to daily choices that influence cardiovascular risk.

"August 1st makes a pretty good day to decide whether you're going to spend the next month getting older... or getting healthier," Dr Bhojraj wrote in a July 31 Instagram post. He highlighted that some older individuals can have healthier hearts than younger people when they adopt habits that reduce health risks. The cardiologist explained that while significant transformation cannot be expected within a few weeks, the body can respond positively to healthier routines. He noted that improvements in areas such as blood pressure control, sleep quality, energy levels and overall fitness can occur when people consistently make healthier choices.

Among the key habits recommended by Dr Bhojraj are regular physical activity, maintaining healthy eating patterns and prioritising recovery through adequate sleep. These lifestyle factors are widely recognised as important components of cardiovascular health, though individual health needs may vary depending on age, medical history and existing conditions. Regular movement, including walking, strength exercises or other forms of physical activity, can help improve heart function, maintain healthy body weight and support better circulation. Health experts generally recommend choosing activities that are sustainable and suitable for an individual’s fitness level rather than following unrealistic workout plans. Diet also plays an important role in maintaining heart health.

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A balanced eating pattern that includes nutrient-rich foods while limiting excessive intake of processed foods, unhealthy fats and added sugars can support overall cardiovascular wellbeing. However, doctors often advise people with specific health conditions to follow personalised dietary guidance. Sleep is another factor closely linked with heart health. Poor sleep patterns have been associated with increased risks of several health issues, including high blood pressure and stress-related problems. Maintaining a consistent sleep schedule and creating healthy sleep habits can contribute to improved physical and mental wellbeing. Dr Bhojraj emphasised that people should not wait for a perfect time to begin improving their health. Instead, he encouraged individuals to start with manageable changes that can become part of their daily routine.

While lifestyle improvements can have significant benefits, medical experts advise regular health check-ups and consultations, especially for individuals with risk factors such as high blood pressure, diabetes, high cholesterol or a family history of heart disease. Heart health depends on multiple factors, including genetics, environment, lifestyle and access to healthcare. Small daily habits can contribute to a healthier lifestyle, but they should complement—not replace—medical advice and necessary treatments. Dr Bhojraj’s August challenge highlights a broader message in preventive healthcare: consistent habits over time often have a greater impact than short-term efforts. By focusing on achievable changes, people can work towards supporting better heart health and overall quality of life.

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