Particularly online, health and fitness advice can often seem to be a case of “do what I say, not what I do”. So this will be a welcome change. Cardiologists have the inside scoop on heart health, and the regular behaviours that contribute to it, so why not steal their daily playbook for a fitter ticker?
To do this, I spoke to a wide range of cardiologists and heart health experts, with the aim of learning which daily behaviours they actually employ to reduce cardiovascular risk factors. There were many answers I expected, such as finding ways to include regular movement and healthy whole foods in their day. But there were also a few that surprised me.
So, what are their personal recommendations?
Dr Arash Berliani, medical director of the Beverly Hills Institute for Cardiology and Preventive Medicine and author of ‘Heart Attack: Will it Happen to Me?’
“Every morning, on the days I don’t train with my trainer, I take a 30 to 40 minute brisk walk or run before I do anything else,” says Dr Berliani.
“I also eat a Mediterranean-style breakfast most days – usually something with olive oil, nuts and fresh vegetables or fruit. These two habits anchor the rest of my day, and they are simple enough that I can keep them going even when my schedule gets busy.”
The walk lowers blood pressure and improves the body’s ability to handle blood sugar, he explains, adding: “Consistent daily movement, even at a moderate pace, does more for long-term heart health than occasional intense workouts.”
“The Mediterranean-style breakfast matters because of what it does to inflammation and cholesterol,” Dr Berliani continues.
“Olive oil and nuts provide healthy fats that help raise good cholesterol and lower the harmful kind, while the fibre and antioxidants from vegetables and fruit reduce the low-grade inflammation that quietly damages arteries over time. Eating this way early sets the tone and makes healthier choices easier for the rest of the day.”
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“I protect my sleep like it’s a medical appointment,” says Dr Lo Monaco. “I treat getting seven to eight hours of good-quality sleep as something that’s just as important as eating well or exercising.
“When we’re sleep deprived, stress hormones remain elevated for longer, blood pressure tends to stay higher and the body becomes less efficient at regulating inflammation. Over time, those changes can increase the risk of cardiovascular disease.
“People often sacrifice sleep because they’re busy, but it’s one of the few things your heart relies on every single day to repair blood vessels, regulate blood pressure and recover from the demands of daily life.”
He also tries to go for a brisk walk after dinner, with this relatively easy habit offering disproportionate benefits to your heart health.
“It helps your muscles use glucose more efficiently, reduces the spike in blood sugar after meals and can improve insulin sensitivity over time,” Dr Lo Monaco explains. “Those small metabolic improvements reduce the strain placed on your blood vessels and heart day after day.
“It also helps me mentally switch off from work. Chronic stress is a recognised risk factor for heart disease, so building small moments of movement and relaxation into your day can benefit both your mind and your heart.”
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“I like to keep things simple, so one thing I try to do every day for my heart health is eat at least five portions of fruit and vegetables,” says Parker.
“Eating plenty of fruit and vegetables is linked to a lower risk of heart disease. I try to ‘eat the rainbow’ by choosing different coloured fruit and vegetables, which helps me get a wider range of fibre, vitamins and minerals.”
Fresh frozen and tinned options all count too, she adds.
“This makes it easier to eat more fruit and veg throughout the day, like adding berries or a banana to my breakfast or an extra portion of frozen vegetables with dinner. Small, sustainable changes like these can add up and have a positive impact on your long-term heart health.”
“If you put a bowl of fruit on the counter or keep nuts and cut veggies at eye level, you’re two or three times more likely to choose them,” Dr Hametz says. “Convenient, healthy options make it easy to snack well without thinking.”
This type of small, manageable, healthy behaviour is a consistent theme among Dr Hametz and his colleagues.
“I trade white bread, pasta and rice for whole-grain versions,” adds Dr Fanous. “They’re packed with fibre, which helps with cholesterol and keeps you feeling full.”
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Walking is one of the most accessible ways to increase your daily activity levels and enjoy the many heart health benefits this brings (Getty/iStock)Dr Tiffany Di Pietro, a board-certified cardiologist and founder of Di Pietro Health
“I do 10 minutes of meditation each day,” says Dr Di Pietro. “Chronic stress drives up cortisol, blood pressure and inflammation, and those are real contributors to cardiovascular risk.
“I’ve found 10 minutes is short enough that nobody can tell me they don’t have time, and consistent enough that it actually changes how the nervous system responds the rest of the day.”
She also avoids adding salt to her food – “It sounds almost too simple, but small daily sodium reductions add up meaningfully over years when it comes to blood pressure” – and goes for a short walk after eating to “blunt the post-meal glucose spike”.
“Better glycemic control is cardiovascular protection, whether or not you have diabetes,” Dr Di Pietro explains. “Take a call, walk the dog, park farther away – it doesn’t have to look like exercise to count.”
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Emily McGrath, senior cardiac nurse at the British Heart Foundation
“I aim to exercise every day, whether that’s a Pilates class, strength training, a Saturday Parkrun or simply making sure I hit my 10,000 steps,” McGrath says.
Grab your partner, your child, a friend or even your phone and chat while you walk It is an easy way to sneak in steps while connecting with others
Dr Glenn Hamroff
“Regular exercise can reduce your risk of heart and circulatory diseases by up to 35 per cent, and for optimum heart health we should aim for at least 150 minutes of moderate activity each week.
“Being active doesn’t have to mean spending hours in the gym. I try to weave movement into my day by getting off the bus early, taking the stairs instead of the lift, or even doing a few squats while waiting for the kettle to boil. If you’re looking to become more active, the British Heart Foundation website has lots of advice and inspiration to help you get started.”
Taylor’s first tip for better heart health, and one he employs in his own life, is to prioritise your sleep.
“It’s easy to neglect our sleep, but it should be treated as an essential part of heart health, alongside exercise and diet,” he says. “Research suggests that people who sleep less than six hours per night may face almost 50 per cent greater risk of developing or dying of coronary heart disease compared with those who sleep more consistently.
“Even short periods of disrupted or restricted sleep can affect blood pressure, heart rate and the functioning of blood vessels. You should generally aim for seven to nine hours of sleep each night and try to maintain consistent bedtimes and wake-up times.”
He also recommends regular exercise and building your daily diet around heart-healthy foods.
“Each year, almost 20 million lose their life to cardiovascular deaths, and almost one-third of those deaths are attributable to dietary risks,” Taylor warns. “To protect your heart, you should look to reduce your intake of saturated fat, salt and added sugar, particularly from ultra-processed foods, while eating more whole grains, fruit and vegetables, nuts, seeds and oily fish.
“Small, sustainable changes, such as choosing wholegrain carbohydrates or adding an extra portion of vegetables to meals, can make a really meaningful difference over time.”
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Prioritising whole foods over those high in saturated fat, salt and added sugars can lower your risk of cardiovascular disease (Alamy/PA)
Dr Robert Pilchik, Dr Glenn Hamroff and Dr Frank Dorsa, cardiologists at White Plains Hospital Physician Associates
“Every hour or so, I try to stand up, stretch or walk for a minute,” says Dr Pilchik. “These quick resets help your circulation and keep long sitting periods from weighing on your heart.”
As far as movement is concerned, every little helps, his colleagues agree. Even short walks of five or 10 minutes, done regularly, can reduce heart disease risk over time. They also have tips on how to make exercise more appealing.
“Grab your partner, your child, a friend or even your phone and chat while you walk,” says Dr Hamroff. “It is an easy way to sneak in steps while connecting with others.”
“I like watching my favourite show while I’m on an exercise bike, or saving a great podcast for my daily walk,” adds Dr Dorsa, advising others to do the same. “Over time, you may even start to look forward to exercising.”
A regular, relaxing bedtime routine can help you enjoy a longer, deeper sleep, benefitting your heart health (Getty/iStock)
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Dr Alexander Joshue Acosta Peñafiel, medical doctor and physician trained in primary care and emergency medicine
Like others above, Dr Acosta favours a post-food walk for helping his body manage undulating blood sugar levels. He has also adopted another 120-second daily behaviour to lower his risk of heart disease.
“Every morning, I do two minutes of controlled breathing, before I even check my phone,” he says. “The approach is rather simple: I inhale through my nose for four counts and exhale for six to eight counts through my mouth.
“The extended exhale stimulates the vagus nerve, which helps in improving the parasympathetic tone, which counterbalances chronic sympathetic drive.”
In other words, it triggers your nervous system to switch gears, flipping from fight or flight mode to rest and digest. Many benefits come with this, including better stress management.
“I see most people breathe reactively through the day without making any effort to change that pattern,” Dr Acosta continues. “Chronic sympathetic overdrive is one of the more uniform indicators of long-term cardiovascular strain that I have seen in practice.”
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