5 Heart Health Routines from a Leading Cardiologist

As a cardiologist, I've seen firsthand how small, consistent changes in daily routines can make a big impact on cardiovascular health. Here, I'll share some practical tips to help you improve your heart health through exercise, stress management, nutrition, detoxification, and sleep. 

1. How does walking support your heart? 

Many people find the concept of “exercise” intimidating or unenjoyable. Instead, think of it as “movement.” Simply walking can be an incredible exercise that boosts cardiovascular health by improving insulin sensitivity and blood pressure control1. Start with a manageable goal, like walking one to two miles a day. If you find time constraints challenging, consider waking up 30 minutes earlier to fit in a walk. 

Pro Tip:  Start with a realistic goal, whether that's walking one mile, taking the stairs, or adding an extra 20–30 minutes of movement to your day. Building a habit matters more than doing everything perfectly. Even a daily walk can support cardiovascular health and healthy blood pressure. Trade one habit for a better one. Even a small daily walk can have a significant impact on your heart health. 

2. How does stress affect your cardiovascular health? 

Stress is a significant factor in cardiovascular health, and it's crucial to have strategies to manage it effectively. Daily stressors, whether from work, family, or other sources—are inevitable and can impact your well-being. Beyond mental well-being, stress can play a crucial role in the function of your cardiovascular, immune, and digestive health. So how do you cope? Techniques like meditation, breathwork, or simply taking a walk can be effective ways to reduce stress levels. These practices help calm the mind and body, promoting a sense of peace and balance. 

Pro Tip: Try incorporating deep breathing exercises into your daily routine. Just taking ten deep breaths can stimulate the parasympathetic nervous system, which promotes relaxation and recovery by slowing the heart rate, increasing digestion, and conserving energy. 

3. What should you eat for heart health? 

I don't care how much you're running, swimming, or lifting, you cannot out-exercise a poor diet. When it comes to cardiovascular health, there is nothing more important than what's on the end of that fork. A whole-food-based diet of fruits, vegetables, whole grains, lean proteins, and healthy fats is fundamental for heart health. These foods provide essential nutrients like fiber, vitamins, and antioxidants that help support healthy inflammatory response, cholesterol levels, and function of your blood vessels. 

Pro Tip: Three things I tell my patients to do to support making better nutrition choices: 

Here are my top three cardiovascular support supplements from Humann that I recommend: 

Humann SuperBeets Heart Chews 

I recommend Humann SuperBeets Heart Chews because they have clinically researched grape seed extract to help support healthy blood pressure, nitric oxide availability, and healthy blood flow & circulation. They’re an easy way to help support healthy blood pressure as part of an overall heart-healthy lifestyle, and many people find taking chews is a lot easier and more enjoyable than taking capsules. 

Humann SuperBeets Heart Chews Advanced + CoQ10 

I love Humann SuperBeets® Heart Chews Advanced + CoQ10 for people who want the healthy blood pressure benefits of grape seed extract alongside CoQ10 , a nutrient that plays an important role in supporting mitochondrial health and cellular energy. The heart also has an incredible amount of CoQ10, which plays a crucial role in the normal contraction of the heart. Plus, patients are consistent about taking it because it tastes like a treat.  

Humann Berine Capsules 

One other product that I'm super excited about are the Berine Capsules, which is a product that has both berberine, and olive fruit extract. Berberine has been around for many years in Asian cultures. It can support healthy cholesterol levels, blood sugar metabolism, and gut health. 

Berberine is one of my favorite compounds for supporting metabolic health. Metabolic health is how well our mitochondria can produce energy from the food we take in. When our metabolic health is off, it causes more harm or more stress to our system, which can impact our cardiovascular health. 

Plus, supporting a healthy gut microbiome can play a big role in our overall health, and berberine helps support healthy intestinal bacterial flora. 

Which one should you take? 

4. Can you support your body's natural detox pathways? 

Toxins in our environment such as air pollutants, heavy metals, and pesticides can negatively impact cardiovascular, neurocognitive, and gut health. It's essential to support our body's detox pathways by drinking plenty of water, eating fiber-rich foods, and having healthy bowel movements. Also, technologies such as infrared saunas can help detox the body by promoting sweating and circulation. 

Pro Tip: Take your body weight and divide that number in half. That's the number of ounces of water you should drink every day. So if you weigh 200 lbs, drink 100 oz of water. And if you have access to one, consider infrared sauna sessions for detoxification. 

5. How much sleep do you need for heart health? 

Adequate sleep is crucial for recovery and overall well-being. According to the CDC, adults 18+ should get 7 to 9 hours of sleep per night. Lack of sleep can impact a heart healthy lifestyle. Establishing good sleep hygiene with a consistent sleep schedule is key. 

Pro Tip: Set a bedtime and stick to it. Keep your room cool and avoid electronics before bed to improve sleep quality. Exercising regularly and avoiding large meals and alcohol before bedtime can also help you get a better night's sleep. 

What does a cardiologist's own routine look like? 

In my routine, I prioritize activities like daily exercise, using an infrared sauna, and maintaining a healthy mindset. Remember, mindset plays a crucial role in long-term health and wellness. 

As you incorporate these routines, focus on what works best for you. Whether it's through movement, stress management, detoxification, sleep, or nutrition, each step you take brings you closer to a healthier heart and a more fulfilling life. 

Sources