45 things heart doctors do to protect their own hearts

“We know that high levels of stress is bad for your heart. Not only can severe stress directly harm your heart, but high levels of anxiety lead to other behaviours that are bad for your heart like smoking, alcohol use and eating comfort foods like cookies and pizza. I have started practicing stress reduction through yoga, it helps me unwind, find balance and escape for a short time every day.” – Dr Jennifer Haythe

Here are 4 great yoga poses that’ll help you sleep. 

“Drinking five or more glasses of water a day can lower the risk of heart disease deaths, as dehydration leads to increased haematocrit (the ratio of the volume of red blood cells to the total volume of blood) and increased blood viscosity, both of which have been associated with cardiovascular events. A recent study showed that increasing water intake by as little as just one percent also improves overall diet because you eat less sugar and salt, and overall calorie intake decreases.” – Dr Jason Guichard, cardiologist

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“I often hear my patients say they don’t have time to exercise or say they had no idea that they had gained weight. This is why I schedule my exercise sessions (I do aerobic exercise at least 30 minutes a day, five days a week) just like I would schedule a business meeting or other event.” – Dr Steven Tabak

Here are some great tips on finding time to fit in exercise. 

“Instead of grabbing chips when I get home hungry at the end of the day, I slice up half an avocado and drizzle on some olive oil. Delicious and filling, this quick snack is part of a Mediterranean diet, which has been scientifically proven to be heart healthy.” – Dr Glenn Rich, endocrinologist and obesity specialist

“As a physician and vitamin expert one thing I do to help with my heart health is take a personalised multivitamin. A 2015 study in the Journal of Nutrition showed that women who took a multivitamin for more than three years significantly reduced their risk of heart disease and death from heart disease. Even though I try to eat a well-balanced Mediterranean diet I know there are certain nutrients on which I fall short so I take a multivitamin tailored to my specific needs based on diet, lifestyle and health concerns.” – Dr Arielle Levitan, co-founder Vous Vitamin and author of The Vitamin Solution: Two Doctors Clear the Confusion About Vitamins and Your Health

Here are 10 ways to make vitamins and minerals work better for you. 

“Getting a flu (influenza) vaccination is good for nearly everyone, but especially for people with existing heart disease and heart failure. The flu vaccine has been recently shown to offer protection against new-onset atrial fibrillation.” – Dr Jason Guichard

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“Studies show that berry intake improves cardiovascular health. Berries have natural antioxidants, such as vitamins C and E, and anthocyanins, the pigments that give berries their colour, both of which help the heart. The Kuopio Ischemic Heart Disease Risk Factor Study showed significantly lower cardiac deaths in men who ate 400 grams of berries per day. The Iowa Women’s Health Study of 35,000 women showed significant reduction in cardiac mortality with strawberry intake over 16 years. Berries have been shown to improve the factors that lead to heart disease such as high LDL cholesterol, low HDL cholesterol, and high blood sugar. So I eat fresh or frozen berries every day.” – Dr Nitin Kumar, gastroenterologist and expert in cardiometabolic risk at the Bariatric Endoscopy Institute

“The quality and quantity of your social relationships has been linked to overall health and a lower risk for death. Heart disease has been associated with stressful life events and social strain, job strain and psychological distress at any point in life – all things that good friends and family can help with.” – Dr Jason Guichard

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“We all know exercise is one of the best things you can do to protect your heart, so why is it so hard to fit it in? In my youth I was athletic and a very regular exerciser but as I grew up and became busier I only exercised erratically, telling myself that I would ‘someday when I have more time…’ Yet I continued to exercise only when it was convenient, or my schedule allowed, or the stars were properly aligned. After many fits and starts, I finally accepted I would never be less busy. I just needed to re-prioritise exercise. So for the last six or seven years I have been very consistent about exercising most days of the week in the morning. Even when work stress mounts, deadlines loom, our family life gets busy, I maintain my workout routine. My steady exercise schedule has proven a fantastic stress management strategy and a wonderfully energising way to start each day.” – Dr Joseph A. Craft III, FACC

Learn how to overcome exercise excuses. 

“Vitamin D deficiency is extremely common and studies have shown that low vitamin D levels are significant predictors of cardiac death, heart attack and stroke. Low vitamin D is also associated with high blood pressure and blood sugar, which are risk factors for heart disease. Have your doctor check your vitamin D levels and supplement it up to normal with high doses if needed, and then maintain your level with sunshine, dairy, or supplements.” – Dr Nitin Kumar