Simple Daily Habits for Heart Health
Regular exercise, a balanced diet, and avoiding tobacco are well-known ways to protect heart health. Yet, according to Dr. Tiffany S. Di Pietro, a preventive cardiologist, the most effective habits can be the simplest. Heart disease is the leading cause of death in the United States. The Centers for Disease Control and Prevention (CDC) reports that a person dies from cardiovascular disease every 34 seconds. Dr. Di Pietro offers three daily habits she personally follows to maintain her heart health.
Begin the Day with Meditation
Dr. Di Pietro dedicates the first 10 minutes of her day to meditation. She finds the practice brief enough that even those with busy schedules can fit it in, yet consistent enough to influence the nervous system positively for the rest of the day. Meditation complements traditional treatments for anxiety and depression. A 2018 study involving 14 young adults with mild to moderate anxiety showed that mindfulness meditation was associated with reduced anxiety, a lower resting heart rate, and decreased aortic pulse pressure.
Avoid Using the Salt Shaker
Dr. Di Pietro refrains from adding salt to her food, whether at the table or during cooking. Many people enjoy adding extra salt when dining out or buying packaged food. Dr. Di Pietro emphasizes that reducing salt intake is a controllable habit with significant health benefits. On average, American adults consume over 3,400 milligrams of sodium daily, surpassing the recommended 2,300 milligrams. Packaged and restaurant foods provide substantial sodium, but staples like bread are also significant contributors due to frequency of consumption. Small daily reductions in sodium can contribute significantly to lowering blood pressure over time.
Take a Walk After Each Meal
Dr. Di Pietro maintains a strict habit of walking for 10 to 15 minutes after every meal. She notes that this practice aids in controlling post-meal glucose spikes, offering cardiovascular protection regardless of diabetes status. Research conducted in 2023 by the Goethe University Frankfurt found that light post-meal exercise, such as walking, was more effective at reducing blood sugar spikes than exercising before a meal or not at all. The benefits are most pronounced when exercise begins immediately after eating, suggesting that a post-meal walk is a straightforward method to help manage blood sugar levels. For those needing more movement, Dr. Di Pietro suggests integrating a walk with a phone call, dog walking, or parking farther from destinations. The goal is movement, even if it does not resemble traditional exercise forms.
For editorial inquiries on this story, contact Newsweek editors: Charlotte Nisbet and Emma Lee-Sang.