Heart failure doesn’t always arrive with a dramatic, chest-clutching moment. According to Dr. Dmitry Yaranov, a leading cardiologist and heart-transplant specialist, cardiovascular issues often take root quietly over decades. In a viral advisory shared on February 11, 2026, Dr. Yaranov emphasized that feeling “fine” is not a reliable indicator of heart health.
To combat this “silent” progression, he shared the five specific habits he practices daily to ensure his own “engine” stays in peak condition.
The Cardiologist’s Daily Defense Plan
1. Never Ignore Blood Pressure
Dr. Yaranov checks his blood pressure every single day. He calls it the “silent killer” because it can be dangerously high without causing a single symptom.
“I’d never ignore my blood pressure. You can feel fine and still be at risk.”
2. Exercise as “Heart Medicine”
The heart is a muscle, and Dr. Yaranov treats it like one. He insists on at least 30 minutes of movement daily. Without regular use, the heart loses its efficiency and strength, making it more susceptible to failure.
3. The “Real Food” Rule
Ultra-processed foods are the primary drivers of internal inflammation and high cholesterol. Dr. Yaranov avoids these “convenience” foods, opting instead for whole, real ingredients that act as a protective barrier for the cardiovascular system.
4. Prioritize Restorative Sleep
Sleep is not just about rest; it’s about regulation. Dr. Yaranov warns that poor sleep or untreated sleep apnea can spike blood pressure and trigger heart failure. He treats a minimum of seven hours of quality sleep as a “non-negotiable” medical requirement.
5. Embrace Proven Preventive Meds
The cardiologist strongly cautions against the “supplement trap” or refusing evidence-based medicine. If a doctor prescribes statins or blood pressure medication, he views them as life-saving tools rather than optional suggestions.
At-A-Glance: Dr. Yaranov’s 5 Heart Habits
| Habit | The Rationale |
| BP Check | Identifies the “silent killer” before it causes damage. |
| 30-Min Move | Keeps the heart muscle efficient and strong. |
| Whole Foods | Lowers inflammation and manages cholesterol levels. |
| 7-Hour Sleep | Prevents blood pressure spikes and heart fatigue. |
| Proven Meds | Uses clinically tested tools (like statins) to save lives. |
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