{"id":1108348,"date":"2026-07-24T10:44:31","date_gmt":"2026-07-24T10:44:31","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/1108348\/"},"modified":"2026-07-24T10:44:31","modified_gmt":"2026-07-24T10:44:31","slug":"the-everyday-health-hacks-cardiologists-and-medical-experts-use-to-reduce-their-risk-of-heart-disease","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/1108348\/","title":{"rendered":"The everyday health hacks cardiologists and medical experts use to reduce their risk of heart disease"},"content":{"rendered":"

Particularly online, health<\/a> and fitness advice can often seem to be a case of \u201cdo what I say, not what I do\u201d. So this will be a welcome change. Cardiologists have the inside scoop on heart health<\/a>, and the regular behaviours that contribute to it, so why not steal their daily playbook for a fitter ticker<\/a>? <\/p>\n

To do this, I spoke to a wide range of cardiologists<\/a> and heart health<\/a> 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. <\/p>\n

So, what are their personal recommendations? <\/p>\n

Dr Arash Berliani<\/a>, medical director of the Beverly Hills Institute for Cardiology and Preventive Medicine and author of \u2018Heart Attack: Will it Happen to Me?\u2019<\/p>\n

\u201cEvery morning, on the days I don\u2019t train with my trainer, I take a 30 to 40 minute brisk walk or run before I do anything else,\u201d says Dr Berliani. <\/p>\n

\u201cI also eat a Mediterranean-style breakfast most days \u2013 usually something with olive oil, nuts and fresh vegetables or fruit<\/a>. 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.”<\/p>\n

The walk lowers blood pressure and improves the body\u2019s ability to handle blood sugar, he explains, adding: \u201cConsistent daily movement<\/a>, even at a moderate pace, does more for long-term heart<\/a> health than occasional intense workouts.\u201d<\/p>\n

\u201cThe Mediterranean-style breakfast matters because of what it does to inflammation and cholesterol,\u201d Dr Berliani continues. <\/p>\n

\u201cOlive 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.”<\/p>\n

Read more: <\/strong>A cardiac nurse says these five daily behaviours can reduce your risk of heart disease<\/a><\/p>\n

\u201cI protect my sleep like it\u2019s a medical appointment<\/a>,\u201d says Dr Lo Monaco. \u201cI treat getting seven to eight hours of good-quality sleep<\/a> as something that\u2019s just as important as eating well or exercising.<\/p>\n

\u201cWhen we\u2019re 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.<\/p>\n

\u201cPeople often sacrifice sleep because they\u2019re busy, but it\u2019s 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.\u201d<\/p>\n

He also tries to go for a brisk walk after dinner, with this relatively easy habit offering disproportionate benefits to your heart health. <\/p>\n

\u201cIt helps your muscles use glucose more efficiently, reduces the spike in blood sugar after meals and can improve insulin sensitivity over time,\u201d Dr Lo Monaco explains. \u201cThose small metabolic improvements reduce the strain placed on your blood vessels and heart day after day.<\/p>\n

\u201cIt also helps me mentally switch off from work. Chronic stress<\/a> is a recognised risk factor for heart disease<\/a>, so building small moments of movement and relaxation into your day can benefit both your mind and your heart.\u201d<\/p>\n

Read more: <\/strong>Swap the gym for this trainer\u2019s six-move kettlebell workout to build full-body strength at home<\/a><\/p>\n

\u201cI 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,\u201d says Parker. <\/p>\n

\u201cEating plenty of fruit and vegetables is linked to a lower risk of heart disease. I try to \u2018eat the rainbow\u2019 by choosing different coloured fruit and vegetables, which helps me get a wider range of fibre, vitamins and minerals.\u201d<\/p>\n

Fresh frozen and tinned options all count too, she adds. <\/p>\n

\u201cThis 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.\u201d<\/p>\n

\u201cIf you put a bowl of fruit on the counter or keep nuts and cut veggies at eye level, you\u2019re two or three times more likely to choose them,\u201d Dr Hametz says. \u201cConvenient, healthy options make it easy to snack well without thinking.\u201d<\/p>\n

This type of small, manageable, healthy behaviour is a consistent theme among Dr Hametz and his colleagues.<\/p>\n

\u201cI trade white bread, pasta and rice for whole-grain versions,\u201d adds Dr Fanous. \u201cThey\u2019re packed with fibre, which helps with cholesterol and keeps you feeling full.\u201d<\/p>\n

Read more: <\/strong>Four things you can do to reduce inflammation and cut heart disease risk, according to the experts<\/a><\/p>\n

\"WalkingWalking 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<\/a><\/p>\n

\u201cI do 10 minutes of meditation each day,\u201d says Dr Di Pietro. \u201cChronic stress drives up cortisol, blood pressure and inflammation, and those are real contributors to cardiovascular risk. <\/p>\n

\u201cI\u2019ve found 10 minutes is short enough that nobody can tell me they don\u2019t have time, and consistent enough that it actually changes how the nervous system responds the rest of the day.\u201d<\/p>\n

She also avoids adding salt to her food \u2013 \u201cIt sounds almost too simple, but small daily sodium reductions add up meaningfully over years when it comes to blood pressure\u201d \u2013 and goes for a short walk after eating to \u201cblunt the post-meal glucose spike\u201d. <\/p>\n

\u201cBetter glycemic control is cardiovascular protection, whether or not you have diabetes,\u201d Dr Di Pietro explains. \u201cTake a call, walk the dog, park farther away \u2013 it doesn\u2019t have to look like exercise to count.\u201d<\/p>\n

Read more: <\/strong>I specialise in coaching people aged 40-plus \u2013 do these six things for immediate results<\/a><\/p>\n

Emily McGrath, senior cardiac nurse at the British Heart Foundation <\/strong><\/p>\n

\u201cI aim to exercise every day, whether that\u2019s a Pilates class, strength training, a Saturday Parkrun or simply making sure I hit my 10,000 steps,\u201d McGrath says. <\/p>\n

\n

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<\/p>\n<\/blockquote>\n

Dr Glenn Hamroff<\/p>\n

\u201cRegular 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.<\/p>\n

\u201cBeing active doesn\u2019t 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\u2019re looking to become more active, the British Heart Foundation website has lots of advice and inspiration to help you get started.\u201d<\/p>\n

Read more: <\/strong>New study suggests 10 hours of exercise per week \u2013 here\u2019s how to improve your health in less than two<\/a><\/p>\n

Taylor\u2019s first tip for better heart health, and one he employs in his own life, is to prioritise your sleep<\/a>. <\/p>\n

\u201cIt\u2019s easy to neglect our sleep, but it should be treated as an essential part of heart health, alongside exercise and diet,\u201d he says. \u201cResearch<\/a> 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.<\/p>\n

\u201cEven 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.\u201d<\/p>\n

He also recommends regular exercise and building your daily diet around heart-healthy foods. <\/p>\n

\u201cEach year, almost 20 million lose their life to cardiovascular deaths, and almost one-third of those deaths are attributable to dietary risks,\u201d Taylor warns. \u201cTo 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.<\/p>\n

\u201cSmall, sustainable changes, such as choosing wholegrain carbohydrates or adding an extra portion of vegetables to meals, can make a really meaningful difference over time.\u201d<\/p>\n

Read more: <\/strong>Experts know that UPFs are poisoning us \u2013 here is what to remove from your diet now<\/a><\/p>\n

\"PrioritisingPrioritising whole foods over those high in saturated fat, salt and added sugars can lower your risk of cardiovascular disease (Alamy\/PA)<\/p>\n

Dr Robert Pilchik, Dr Glenn Hamroff and Dr Frank Dorsa, cardiologists at White Plains Hospital Physician Associates<\/p>\n

\u201cEvery hour or so, I try to stand up, stretch or walk for a minute,\u201d says Dr Pilchik. \u201cThese quick resets help your circulation and keep long sitting periods from weighing on your heart.\u201d<\/p>\n

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. <\/p>\n

\u201cGrab your partner, your child, a friend or even your phone and chat while you walk,\u201d says Dr Hamroff. \u201cIt is an easy way to sneak in steps while connecting with others.\u201d<\/p>\n

\u201cI like watching my favourite show while I\u2019m on an exercise bike, or saving a great podcast for my daily walk,\u201d adds Dr Dorsa, advising others to do the same. \u201cOver time, you may even start to look forward to exercising.\u201d<\/p>\n

\"AA regular, relaxing bedtime routine can help you enjoy a longer, deeper sleep, benefitting your heart health (Getty\/iStock)<\/p>\n

Read more: <\/strong>Three mistakes nutritionists want you to stop making with your meals<\/a><\/p>\n

Dr Alexander Joshue Acosta Pe\u00f1afiel, medical doctor and physician trained in primary care and emergency medicine<\/p>\n

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. <\/p>\n

\u201cEvery morning, I do two minutes of controlled breathing, before I even check my phone,\u201d he says. \u201cThe approach is rather simple: I inhale through my nose for four counts and exhale for six to eight counts through my mouth.<\/p>\n

\u201cThe extended exhale stimulates the vagus nerve, which helps in improving the parasympathetic tone, which counterbalances chronic sympathetic drive.\u201d<\/p>\n

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. <\/p>\n

\u201cI see most people breathe reactively through the day without making any effort to change that pattern,\u201d Dr Acosta continues. \u201cChronic sympathetic overdrive is one of the more uniform indicators of long-term cardiovascular strain that I have seen in practice.\u201d<\/p>\n

Read more: <\/strong>This is what happened when I took the RAF fitness test<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Particularly online, health and fitness advice can often seem to be a case of \u201cdo what I say,…\n","protected":false},"author":2,"featured_media":1108349,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[11],"tags":[186,47671,105,44888,609,100986,108402,2048,457,2249,1862,16,15],"class_list":["post-1108348","post","type-post","status-publish","format-standard","has-post-thumbnail","category-health","tag-australia","tag-color-image","tag-health","tag-horizontal","tag-human-interest","tag-lifestyles","tag-meditating","tag-new-south-wales","tag-people","tag-photography","tag-sydney","tag-uk","tag-united-kingdom"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/116974550294849681","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/1108348","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=1108348"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/1108348\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/1108349"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=1108348"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=1108348"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=1108348"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}