A healthy diet, regular exercise, and avoiding tobacco are essential for cardiovascular health. But what do heart doctors do to protect the heart themselves? Cardiovascular disease is responsible for one in three deaths, according to the Centers for Disease Control and Prevention (CDC). While factors like age and family history affect heart health, major risk factors such as high blood pressure, high cholesterol, and smoking can be influenced by daily habits. Newsweek consulted cardiologists about the simple habits they prioritize to lower heart disease risk.
Stay Hydrated
Hydration needs vary by age, activity level, climate, and medical conditions. The National Academies of Sciences, Engineering, and Medicine suggest men consume about 3.7 liters (125 ounces) and women about 2.7 liters (91 ounces) of total daily water from all sources. For healthy adults, aiming for 6 to 8 cups (1.5 to 2 liters) of plain water daily while drinking more during exercise or in hot weather is practical. Leonard Pianko, a Miami cardiologist, explained that staying hydrated supports efficient blood flow. “Drinking water prevents your blood from thickening, aiding heart efficiency,” Pianko told Newsweek. “This reduces strain and lowers the risk of heart disease and heart failure.” Maintaining proper sodium and electrolyte levels through hydration also regulates blood pressure.
Check Your Calcium Score
Millions of Americans have high cholesterol, which the liver produces. It can accumulate in arteries, raising the risk of heart disease and stroke. However, Pianko, founder and medical director of Aventura Cardiovascular Center in Florida, emphasized that cholesterol levels alone don’t fully indicate cardiovascular risk. “Checking your calcium score—this diagnostic test reveals hidden plaque in your arteries,” Pianko said. “This non-invasive scan detects physical heart disease and is vital for prevention.” Coronary artery calcium (CAC) scoring is typically considered for adults aged 40 to 75 with uncertain cardiovascular disease risk. It’s not recommended as routine screening, and patients should discuss benefits and limitations with their physician.
Have a Pet
Research, including the Kardiovize Brno 2030 Study of 1,769 adults published in Mayo Clinic Proceedings in 2019, found dog owners more likely to exercise, eat healthily, and maintain healthy blood glucose levels than non-dog owners. Although more prone to smoking, dog owners achieved higher cardiovascular health scores. Pianko believes pet ownership, especially having a dog, benefits heart health. “I strongly believe that having a pet, a dog specifically, lowers heart disease risk,” he told Newsweek. The social aspects of pet ownership, such as dog walking, encourage social connections and community—aiding stress reduction.
Experts highlight that heart benefits stem more from healthy habits encouraged by pet ownership, like walking a dog 20 to 30 minutes most days and fostering regular social interactions.
Take Sleep Seriously
Sleep, often overlooked in heart health, is crucial according to Gregory Mishkel, a Chicago cardiologist with Endeavor Health. “Sleep is often sacrificed when life gets busy,” he told Newsweek. Mishkel explained poor sleep impacts blood pressure, body weight, blood sugar levels, and appetite—all affecting cardiovascular health. Therefore, he recommends maintaining a consistent sleep schedule.
The American Heart Association and the American Academy of Sleep Medicine suggest most adults need 7 to 9 hours of sleep nightly. Keeping a consistent bedtime, avoiding caffeine late in the day, and staying away from screens before bed can enhance sleep quality.
Find Ways to Manage Stress
Research from the National Bureau of Economic Research highlights that middle-aged Americans face poorer health, higher loneliness, and financial strain than previous generations. Mishkel stated managing stress is vital for heart health. “Stress is inevitable for me, but I find ways to prevent it from dominating all day,” he shared.
He recommends activities like exercise, quiet time, music, outdoor exposure, or conversing with a loved one. “After decades of cardiology practice, I’ve learned that managing stress and protecting mental health are crucial in cardiovascular care.” Experts suggest 10 to 20 minutes of daily stress-reduction activities, whether brisk walking, meditation, deep-breathing exercises, yoga, prayer, or time outdoors. Brief relaxation can lower stress hormones and support healthy blood pressure long-term.
With heart disease as a leading cause of death for many Americans, experts affirm small daily habits such as hydration, sleep, social connections, and stress management greatly impact long-term cardiovascular health.
Contact Newsweek editors on this story: Charlotte Nisbet and James Debens.