Fatigue, chest tightness, shortness of breath? Cardiologist says your heart might be warning you

Your heart might be sending subtle SOS signals, and most of us miss them. Fatigue, chest tightness, or shortness of breath often get brushed off as stress or ageing—but behind the scenes, your heart could be quietly struggling. Cardiologist Dr Sanjay Bhojraj, with two decades of experience, warns that plaque buildup, inflammation, and stress hormones can silently wear down your arteries. The scary part? Cardiovascular disease claims a life every 34 seconds in the U.S., often before people even realise there’s a problem.

Dr Bhojraj explains that plaque and inflammation gradually narrow arteries, while stress hormones like cortisol raise blood pressure over time. Minor symptoms—like feeling tired or breathless—are often ignored, but they can be the first signs of serious trouble. He sees patients every day who thought nothing was wrong, only to discover their hearts had been signalling distress for years.

The good news is that the body is remarkably resilient. Once the root causes are addressed, blood pressure can improve, energy levels can return, and heart risk factors can shift dramatically within weeks to months. It’s never too late to pay attention and take charge of your heart health.

How to take care of your heart?

A heart-healthy diet doesn’t have to be complicated — small changes add up. According to Mayo Clinic, portion control is just as important as food choice. Using smaller plates, keeping servings in check, and filling up on nutrient-rich fruits and veggies can help cut excess calories.

Fruits and vegetables not only pack vitamins and fiber but also reduce cravings for higher-calorie foods. Whole grains like quinoa, barley, and farro are another smart swap, offering nutrients that support blood pressure and heart health.


When it comes to fats, cutting back on saturated and trans fats is key. Instead, choose unsaturated options from olive oil, nuts, seeds, avocados, and fatty fish like salmon or mackerel. Even adding ground flaxseed to meals can lower cholesterol levels.

Protein matters too. Lean meats, fish, legumes, and low-fat dairy are better choices than high-fat cuts. Finally, Mayo Clinic stresses limiting sodium: keep it under 2,300 mg per day — ideally 1,500 mg — by avoiding processed foods, canned soups, and salty condiments. These simple shifts can make your meals both heart-friendly and delicious.