The 6 things I do daily as a cardiologist – plus the ‘healthy’ drink I’d always avoid
FROM what he eats for breakfast to a nighttime habit – a heart expert has shared all the heart-healthy things he incorporates into his daily routine to keep his cardiovascular health in shape.
Heart disease, also known as cardiovascular disease (CVD), is a major cause of death and disability in the UK.
Around 7.6 million people are estimated to have it.
And the number of people dying before the age of 75 in England from heart and circulatory diseases has risen to the highest level in over a decade, according to the British Heart Foundation’s recent analysis.
The NHS recommends eating a healthy diet, exercising regularly, and maintaining a healthy weight to keep your heart healthy.
But Dr Jonathan Behar, Consultant Cardiologist at King Edward VII’s Hospital, has gone one step further to detail the things he does day to day to prevent CVD.
As a cardiologist, Dr Behar isn’t just helping his patients lead healthier lives, he’s following his own advice every day too.
1. Eat a good, heart-healthy breakfast
Eating breakfast is important for heart health – studies have suggested skipping it can lead to CVD.
But what you eat as your first meal of the day also counts.
Dr Behar said: “A good, heart-healthy breakfast sets me up for the rest of the day and minimises the chance of getting tempted by bad snacks later on.
“Generally, I have minimally processed breakfast food that are high in carbohydrates like muesli or porridge, possibly supplemented with fruit.
“People often think I have fruit juices, but they are not as healthy as they seem – they are high in sugar and are missing all that great fibre from the fruit they were squeezed from.”
2. Enjoy a healthy snack at 3pm
If you do find yourself getting peckish throughout the day, it’s OK to snack.
But it should be done with healthy food choices, said Dr Behar.
He shared: “I like to have some fruit at around 3pm to get over the mid-afternoon slump.
“I allow myself a healthy snack, such as rice cakes or apple, a couple of times a day to maintain a healthy weight and keeping me energised.”
3. Follow a diet known for its heart health benefits
When it comes to general eating plans, Dr Behar likes to follow the Mediterranean diet.
Many studies have shown that the Mediterranean diet can reduce the risk of heart disease.
It’s based on the traditional eating habits of people in countries around the Mediterranean Sea, and emphasises plant-based foods, olive oil, and other healthy fats.
Dr Behar said: “I tend to stick to a Mediterranean-style diet of light meat or fish with a mix of veg, salad and wholegrains as a rule of thumb.
“Steak or lamb with veg is something I have once a week as a treat, as while reducing intake of red meats is recommended it still tastes good!
“I like to cook things from scratch with fresh ingredients, as it reaps large benefits for health over processed food which are high in salt, fats and sugar.
“Where possible I try to eat with my family in the evening, ideally a good few hours before bed to ensure the food can be sufficiently digested and doesn’t sit on my stomach when I sleep.”
4. Go for a brisk walk once a day
A brisk walk once a day can significantly benefit your heart health, as it helps to improve circulation, lower blood pressure, and reduce the risk of cardiovascular diseases.
Dr Behar said: “I have a brisk walk once a day (providing the weather allows!) to keep my heart rate up and improve circulation.
“When at work I try my best to use the stairs rather than the lift – this ensures I keep myself moving and active throughout the day in the hospital.
“I personally love to cycle which I try to do a few times per week. It is important that we all get active on a regular basis, for more than just our hearts.”
According to multiple studies, even just a 10-minute brisk walk each day can be significantly beneficial for heart health.
5. Make sure to get a full night’s sleep
A full night’s sleep does wonders for all aspects of health.
Experts recommend that healthy adults sleep seven to nine hours per night, with studies warning sleep deprivation is linked to increased risk of heart disease.
Dr Behar said: “This is an area where I myself have room for improvement, but I try to get at least eight hours sleep.
“We all lead busy hectic lives, and certainly those with small children will struggle to consistently be well slept.
“This being said, even a small increase in the amount and consistency of sleep you are allowing your body to have can create significant benefits to your heart health.”
6. Have a sense of humour!
Laughing with friends or giggling over your favourite comedy show not only makes you feel good but could be good for your heart too.
Dr Behar explained: “Laughing triggers the release of endorphins, which reduce stress and lower levels of cortisol, ultimately benefiting heart health by promoting relaxation.
“It also improves blood flow and enhances the function of blood vessels, reducing the risk of heart disease.
“Although, you’ll have to ask my patients if my jokes make them laugh…”
A study presented at the European Society of Cardiology Congress in 2023, showed that people with coronary heart disease who regularly watched comedy shows had benefits to their heart and circulatory system compared to those who watched serious documentaries.
What to avoid to keep your heart health in check...
WHILE Dr Behar makes sure to incorporate certain healthy habits in his daily routine, there are four things he makes sure to avoid.
Temptations
Dr Behar said: “I try not to have too many tempting things around like chocolate spreads, fatty crisps and sugary drinks.
“If it’s very sugary, salty, or high in saturated fat, it’s something to have infrequently and in small amounts.”
Sedentary lifestyle
Dr Behar said: “Small things like walking up the escalators on my commute can help.
“If it gets the blood pumping then it probably helps.”
Sitting on the sofa before 8:30pm
To keep even further away from a sedentary lifestyle Dr Behar tries not to touch his sofa before 8.30pm.
He said: “Being on my feet keeps me burning calories and hopefully makes sure I’m spending my day doing something interesting.”
Loneliness
Dr Behar said: “I make sure to see my friends and family as often as possible and to go out and engage in my hobbies.
“We are social animals and our general health genuinely declines when we spend too much time alone or in tricky environments.”