"Maintaining a happy and healthy heart is crucial for numerous bodily functions. That's why giving this vital organ regular attention is paramount. We sat down with Dr. David Sabgir, cardiologist, founder of Walk with a Doc, and Avocados – Love One Today® spokesperson, who shares his top 10 tips for keeping your heart youthful, vibrant, and resilient.
"One of the remarkable aspects of heart care is that patients have significant control," Dr. Sabgir emphasizes. "With typical American diets, plaque accumulation in our arteries can begin as early as our teenage years and persist throughout our lives. As we age, the risk of cardiovascular disease increases. Therefore, the more proactive steps we take to support our heart health, such as prioritizing foods rich in unsaturated fats and fiber like avocados, the better positioned we are to achieve positive health outcomes as we grow older."
Discover ten powerful tips from Dr. Sabgir to maintain a youthful heart and support your long-term health and wellness goals. Keep reading to uncover these valuable insights.
1) Move your body.
Take initiative and get moving! Aim to increase your daily steps gradually, surpassing your previous day's count.
"Just as Rome wasn't built in a day, we can't expect everyone to hit 6,000 to 8,000 steps or more daily. However, we can all strive to improve upon yesterday," emphasizes Dr. Sabgir. "Consider using a pedometer to track your progress—it adds an element of enjoyment to the process."
2) Don't smoke.
It's a clear choice: smoking can severely harm your heart and overall well-being.
"Smoking is linked to various health issues, including cancer, heart disease, and stroke," warns Dr. Sabgir. "Consult with your doctor to develop a personalized plan to quit."
3) Incorporate fresh fruits and veggies into your diet.
Incorporate plenty of fresh fruits and vegetables into your meals to provide your body with essential nutrients.
"Only about 10% of individuals consume adequate amounts of fruits and vegetables daily," notes Dr. Sabgir. "Not only are they tasty, but they also offer significant benefits for our heart health. Personally, as a cardiologist, I'm particularly fond of avocados because they contain healthy fats that don't raise LDL or 'bad' cholesterol levels."
4) Make lifestyle choices that encourage a healthy body weight.
Prioritizing lifestyle habits that promote a healthy body weight is crucial. Opting for more lean muscle mass over visceral fat, which poses risks to organ health, can enhance overall well-being and reduce the likelihood of chronic diseases, as highlighted by Dr. Sabgir.
5) Get enough rest.
Being mindful of getting sufficient restorative sleep is essential. If you often experience tiredness and afternoon slumps, or if you snore and suffer from headaches, it's crucial to ask yourself these questions as they could be symptoms of sleep apnea, a condition that may contribute to heart problems.
"There are various treatment options available, but it's important to consult with your doctor before implementing any changes," advises Dr. Sabgir.
6) Carve out time for social plans.
Socializing can have a profound positive impact on our mental, physical, and emotional well-being—and on our hearts too!
"Spending time with friends (or family) is incredibly beneficial," Dr. Sabgir emphasizes. "The research on social connections is compelling, especially when it comes to heart health! Whether you're sharing meals, going for walks, or trying out a new sport, fostering social connections can further enhance our heart health by combining enjoyable activities."
7) Be mindful of your blood pressure.
Another valuable tip from Dr. Sabgir? Keep a close eye on your blood pressure.
"I consider monitoring blood pressure to be crucial, and I appreciate receiving updates from my patients while they're at home," he explains. "There are numerous approaches to addressing it. Consuming a diverse range of fruits and vegetables might assist individuals in managing their weight, cholesterol, and blood pressure. Nutrient-rich foods like avocados are an excellent choice for maintaining overall health."
8) Get some laughs.
You've probably heard the age-old adage that "laughter is the best medicine"—and it turns out, there's scientific evidence to support it! Studies show that individuals who engage in "laughter therapy" experience reduced inflammation and improved heart health.
"Take some time to watch your favorite comedian or share a few laughs with a close friend," recommends Dr. Sabgir.
9) Get outdoors.
There's an undeniable charm and rejuvenation that comes from spending time outdoors.
"As our moms always said, there's something truly beneficial about being outside," notes Dr. Sabgir. "Now, with growing evidence supporting this notion, it's clear that spending time outdoors offers numerous health benefits, including encouraging physical activity."
10) Have something—small or big—to look forward to.
Anticipating something ahead adds an extra layer of value to your endeavors.
"Whether it's a brief escape or simply the anticipation of tomorrow's lunch smoothie, having something to eagerly await is a key ingredient in the recipe for happiness," Dr. Sabgir remarks. "It's one of the three pillars of contentment!"