Heart Doctors Reveal Daily Habits for Cardiovascular Health

A healthy diet, regular exercise, and avoiding tobacco are key to good heart health. Cardiologists also employ specific daily habits to protect their hearts. Cardiovascular disease is a major health issue, causing one in three deaths as reported by the Centers for Disease Control and Prevention (CDC). While age and family history affect heart health, high blood pressure, high cholesterol, and smoking risks can often be managed through lifestyle choices.

Stay Hydrated

Hydration needs vary based on age, activity, climate, and health. The National Academies of Sciences, Engineering, and Medicine suggest a daily water intake of 3.7 liters for men and 2.7 liters for women from all sources. Many adults aim for 6 to 8 cups of water daily, increasing during exercise or heat.

Dr. Leonard Pianko, a cardiologist in Miami, emphasizes hydration’s role in heart health. “Drinking water helps blood flow efficiently,” he explained to Newsweek. “This reduces stress on the heart and lowers disease risk.” Hydration also maintains proper sodium and electrolyte levels, supporting blood pressure regulation.

Check Your Calcium Score

According to the CDC, many Americans have high cholesterol. This substance, produced by the liver, can accumulate in arteries, raising heart disease and stroke risks. Dr. Pianko advises that cholesterol levels don’t fully indicate cardiovascular risk.

“Checking your calcium score through a diagnostic test reveals hidden artery plaque,” he noted. “This non-invasive scan detects heart disease presence and aids in prevention.” Coronary artery calcium (CAC) scoring is recommended for adults aged 40 to 75 with uncertain cardiovascular risk. It’s not a routine test for everyone, so discussing it with a physician is advised.

Have a Pet

The Kardiovize Brno 2030 Study involving 1,769 adults, published in Mayo Clinic Proceedings in 2019, showed that dog owners tend to exercise more, eat well, and maintain healthy blood sugar levels. Though more likely to smoke, dog owners scored better in overall cardiovascular health.

Dr. Pianko supports pet ownership for heart health. “A pet, especially a dog, can lower heart disease risk,” he explained. Walking a dog fosters social connections and community, which reduce stress levels.

Heart benefits arise from the healthy habits pets encourage, such as walking a dog for 20 to 30 minutes on most days and increasing social interaction opportunities.

Take Sleep Seriously

Sleep often gets overlooked in heart health but is crucial. Gregory Mishkel, a cardiologist with Endeavor Health in Chicago, stresses sleep prioritization. “Sleep is often sacrificed when life gets busy,” he informed Newsweek.

Mishkel highlighted how poor sleep affects blood pressure, weight, blood sugar, and appetite, impacting heart health. He advises maintaining a consistent sleep schedule.

The American Heart Association and the American Academy of Sleep Medicine suggest adults aim for 7 to 9 hours of sleep nightly. Consistent bedtimes, limiting late-day caffeine, and avoiding screens before bed can enhance sleep quality.

Find Ways to Manage Stress

A report by the National Bureau of Economic Research highlights poorer health, higher loneliness, and financial strain among middle-aged Americans. Mishkel underscores stress management for heart protection. “Stress is a part of life, but I find ways to prevent it from overwhelming my day,” he shared.

He recommends exercise, quiet time, music, outdoor activities, or uninterrupted talks with loved ones. “Managing stress and mental health are key to cardiovascular care, just as important as office measurements,” Mishkel added.

Experts advise incorporating 10 to 20 minutes of stress-reduction daily, be it walking, meditation, deep breathing, yoga, prayer, or outdoor time. Brief relaxation lowers stress hormones and supports healthy blood pressure over time.

With heart disease being a top cause of death for Americans, daily habits like hydration, sleep, social connection, and stress management play crucial roles in long-term heart health.

Contact Newsweek editors on this story: Charlotte Nisbet and James Debens