Many people worry about heart attacks, but the real trouble often begins much earlier, when arteries start narrowing without causing noticeable symptoms. This slow buildup of plaque, known as atherosclerosis, can quietly affect blood flow and place extra strain on your heart. That's why understanding this condition early and taking action at the right time matters so much. Heart blockage doesn't happen overnight. It develops over the years due to high cholesterol, stress, poor diet choices, or skipping regular health checks. The good news? Small, daily changes can support smoother blood flow and lower your risk in a meaningful way.
According to Dr Swarup Swaraj Pal, Chief CVTS Surgeon at Cardiovascular and Thoracic, MICS, Trauma, and Transplant Surgeon at Mumbai-based Gleneagles Hospital, there are lifestyle habits you can follow every day to keep arteries clean and maintain smoother circulation.
Heart blockage builds up quietly. Dr Swarup Swaraj Pal explains that it begins when fatty deposits called plaque collect inside your arteries. This gradual narrowing, known as atherosclerosis, limits blood flow to the heart and raises the risk of serious issues like a heart attack or heart failure.
What makes it concerning is that it often develops due to everyday habits such as poor food choices, long sitting hours, unmanaged stress, smoking, high cholesterol, and medical conditions like diabetes.
The early signs are often easy to overlook: chest tightness, breathlessness during even simple activities, unusual tiredness, or frequent palpitations. In more severe cases, individuals may experience leg swelling or fainting episodes. However, Dr Pal reminds us that some blockages may show no symptoms at all, making regular check-ups essential.
If these signs appear, consulting a heart specialist is the safest course of action. Treatment typically involves adopting healthier food habits, taking medication to manage cholesterol or blood pressure, and, in some cases, procedures such as angioplasty or bypass surgery to restore blood flow. Early awareness gives you a real chance to protect your heart.
Here are seven cardiologist-backed steps to support cleaner arteries and stronger heart function. Dr Pal tells Health Shots that these habits make a measurable difference when practised consistently.
Add more fruits, vegetables, whole grains, and omega-3 sources, such as fish. These help control cholesterol and reduce plaque formation.
Dr Pal explains that these can raise bad cholesterol and accelerate plaque accumulation.
Aim for about 45 minutes of daily physical activity, such as walking, cycling, swimming, gym workouts, or yoga. The boost circulation.
Smoking harms artery walls and accelerates blockage. Dr Pal stresses that quitting is one of the most powerful ways to protect your heart.
Maintain healthy blood pressure, cholesterol, and blood sugar levels with doctor-recommended treatment.
Practices such as meditation, deep breathing, or simple relaxation can help ease the strain on the heart.
Early detection is crucial for optimal health. Dr Pal emphasises that screening helps identify silent issues before they become serious.
Keeping your arteries clear is about steady, everyday choices. Eating better, exercising regularly, managing stress effectively, and staying on top of existing health issues can genuinely make a significant difference. As Dr Pal reminds us, these simple habits work best when paired with timely check-ups. Give your heart the care it deserves by following these seven practical steps and staying aware of your cardiac health.