A set of simple lifestyle routines inspired by Japan is generating discussion online after US based cardiologist Dr Dmitry Yaranov, known on Instagram as heart_transplant_doc, revealed five daily practices he now prescribes to his patients for better cardiovascular health. The Memphis based heart transplant specialist shared the recommendations in an Instagram post, noting that these habits, widely ingrained in Japanese culture, support heart functioning without supplements, extreme diets or complicated routines.
His perspective offers a refreshing departure from quick fix fitness trends and highlights the power of everyday discipline in protecting long term heart health.
According to the caption of his post on Instagram, he said, After my trip to Japan, I came home with five habits I now literally prescribe to my patients. Not supplements. Not hacks. Just lifestyle done right.
Dr Yaranov emphasized that Japan presents a real world blueprint for how routine behaviors can strengthen cardiovascular health rather than create stress.
He highlighted five specific practices commonly observed in Japanese life:
Choosing green tea instead of high stimulant beverages
Green tea provides gentle antioxidants and steady energy without the harsh spikes caused by coffee or energy drinks.
Walking regularly as part of daily life
Regular walking integrated into daily routines improves circulation, strengthens the heart and supports healthy weight management.
Eating only until 80 percent full
Stopping before feeling completely full reduces overeating, supports digestion and prevents sudden stress on metabolism.
Slowing down during meals
Eating mindfully enhances nutrient absorption, stabilizes blood sugar and calms the nervous system.
Ending the day with warm baths that support relaxation and nervous system regulation
A warm soak relaxes the body, lowers cortisol levels and improves sleep quality, helping the heart recover overnight.
None of this is exotic. None of this requires willpower. It requires consistency, he wrote in the post.
He explained that simple routines can influence several key heart health markers including blood pressure, metabolism, heart rhythm and recovery levels.
Encouraging people to begin gradually rather than overhaul their lifestyle, he added, Start with one. Your heart will feel it within weeks.
Dr Yaranov is the Medical Director for Advanced Heart Failure, Heart Transplant and Mechanical Circulatory Support in Memphis, Tennessee. Born in Russia and trained in the United States, he specializes in advanced cardiovascular care and mechanical support therapy. He is widely followed for his practical, evidence based heart protection advice and for his direct, no nonsense communication style.
His perspective offers a refreshing departure from quick fix fitness trends and highlights the power of everyday discipline in protecting long term heart health.
Lifestyle lessons from Japan, not medical hacks
Sharing his experience, Dr Yaranov explained that his recent visit to Japan transformed how he guides his patients.According to the caption of his post on Instagram, he said, After my trip to Japan, I came home with five habits I now literally prescribe to my patients. Not supplements. Not hacks. Just lifestyle done right.
Dr Yaranov emphasized that Japan presents a real world blueprint for how routine behaviors can strengthen cardiovascular health rather than create stress.
He highlighted five specific practices commonly observed in Japanese life:
Choosing green tea instead of high stimulant beverages
Green tea provides gentle antioxidants and steady energy without the harsh spikes caused by coffee or energy drinks.
Walking regularly as part of daily life
Regular walking integrated into daily routines improves circulation, strengthens the heart and supports healthy weight management.
Eating only until 80 percent full
Stopping before feeling completely full reduces overeating, supports digestion and prevents sudden stress on metabolism.
Slowing down during meals
Eating mindfully enhances nutrient absorption, stabilizes blood sugar and calms the nervous system.
Ending the day with warm baths that support relaxation and nervous system regulation
A warm soak relaxes the body, lowers cortisol levels and improves sleep quality, helping the heart recover overnight.
Small changes, measurable benefits
In his post, Dr Yaranov stressed that none of the habits are extreme or difficult to adopt.None of this is exotic. None of this requires willpower. It requires consistency, he wrote in the post.
He explained that simple routines can influence several key heart health markers including blood pressure, metabolism, heart rhythm and recovery levels.
Encouraging people to begin gradually rather than overhaul their lifestyle, he added, Start with one. Your heart will feel it within weeks.
Dr Yaranov is the Medical Director for Advanced Heart Failure, Heart Transplant and Mechanical Circulatory Support in Memphis, Tennessee. Born in Russia and trained in the United States, he specializes in advanced cardiovascular care and mechanical support therapy. He is widely followed for his practical, evidence based heart protection advice and for his direct, no nonsense communication style.
