Maintaining a healthy diet, engaging in regular exercise, and avoiding tobacco are crucial for heart health. Cardiologists have shared their own methods to protect the heart, the organ they dedicate their careers to treating. Cardiovascular disease accounts for one-third of deaths, according to the Centers for Disease Control and Prevention (CDC). While age and family history contribute to heart health, many risk factors like high blood pressure, high cholesterol, and smoking can be influenced by daily habits.
Hydration and Heart Health
The National Academies of Sciences, Engineering, and Medicine recommends a daily water intake of approximately 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women, including beverages and foods. Dr. Leonard Pianko, a cardiologist based in Miami, emphasizes the importance of staying hydrated for heart health. He notes that proper hydration supports efficient blood flow, preventing blood from thickening. This eases the heart’s workload and lowers the risk of heart disease and heart failure. Hydration also helps regulate blood pressure by maintaining sodium and electrolyte levels.
Importance of Calcium Score
High cholesterol affects millions in America, leading to increased heart disease and stroke risk due to artery buildup. Dr. Pianko highlights that cholesterol levels do not provide a full cardiovascular risk picture. Monitoring your calcium score can reveal hidden plaque in arteries. The non-invasive coronary artery calcium (CAC) scoring helps detect heart disease. CAC is considered for adults 40 to 75 years old with uncertain cardiovascular disease risk. It is not routine; patients should discuss its benefits and limitations with their doctor.
Pet Ownership Benefits
Research shows dog owners often exercise more and maintain better health indicators than non-owners. Dr. Pianko is convinced of the heart-health benefits of owning a pet, especially dogs. He believes the social and activity-driven aspects of pet ownership encourage beneficial habits. Walking a dog for at least 20 to 30 minutes most days fosters social connections, reduces stress levels, and positively impacts heart health.
Prioritize Sleep
Sleep is vital for heart health but often sacrificed when life gets hectic, said Dr. Gregory Mishkel, a cardiologist in Chicago. Poor sleep contributes to issues with blood pressure, weight, blood sugar, and appetite, all affecting cardiovascular health. The American Heart Association and American Academy of Sleep Medicine advise adults to aim for 7 to 9 hours of sleep each night. Consistently observing bedtime and wake-up times, as well as avoiding late caffeine and screens, boosts sleep quality.
Managing Stress Is Crucial
As middle-aged Americans face poorer health and increasing loneliness, Dr. Mishkel stresses the need to manage stress as part of heart care. Activities like exercise, quiet time, music, or outdoor experience are beneficial. Incorporating 10 to 20 minutes of stress-reducing activity each day can lower stress hormones and maintain healthy blood pressure. Cardiologists advocate daily habits such as hydration, good sleep, social interactions, and stress management for long-term heart health.
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