Many people understand that regular exercise, a balanced diet, and avoiding tobacco are key to maintaining heart health. Yet, according to a preventive cardiologist, the most effective habits can often be the simplest. Heart disease is still the leading cause of death in the United States, with a life claimed by cardiovascular issues every 34 seconds, as reported by the Centers for Disease Control and Prevention (CDC).
While much lifestyle advice centers on diet and exercise, Dr. Tiffany S. Di Pietro of Di Pietro Health in Fort Lauderdale, Florida, shared with Newsweek three daily practices she follows for her own heart health.
Begin the Day with Meditation
Di Pietro dedicates the initial 10 minutes of her day to meditation. “It’s short enough that nobody can tell me they lack time, and consistent enough to influence the nervous system for the rest of the day,” she explained to Newsweek. Often used alongside traditional treatments for anxiety and depression, meditation might also benefit heart health. A 2018 study with 14 young adults with mild to moderate anxiety found mindfulness meditation linked to less anxiety, a lower resting heart rate, and reduced aortic pulse pressure.
Avoid Added Salt
“I never add salt to my food,” Di Pietro emphasized in her interview. “Not at the table or during cooking.” While dining out or picking packaged foods, the urge to add extra salt can be strong. However, Di Pietro advocates controlling this impulse, suggesting it’s best to avoid added salt altogether.
The CDC notes that Americans consume more sodium than advised and insufficient potassium. Adults typically ingest over 3,400 milligrams of sodium daily, surpassing the recommended limit of 2,300 milligrams. Packaged and restaurant foods largely contribute to excess sodium, but staples like bread can also significantly impact due to their frequent consumption. “Reducing sodium daily may seem simplistic, but it aggregates meaningfully over time, particularly in managing blood pressure,” Di Pietro stated.
Walking Post-Meal
Among Di Pietro’s habits is ensuring a short walk after eating. She insists on walking for 10 to 15 minutes post-meal. “Handling the post-meal glucose spike and refining glycemic control acts as cardiovascular protection, regardless of diabetes status,” she noted.
In 2023, reviews at Goethe University Frankfurt’s Institute of Occupational, Social and Environmental Medicine of eight clinical trials involving 116 participants revealed that light exercise, such as walking, shortly after a meal, was more effective in reducing blood sugar spikes than pre-meal exercise or no exercise. The advantages were optimal when exercise commenced immediately after eating, suggesting that post-meal walks could be a straightforward way to manage blood sugar levels.
For those striving to increase movement, Di Pietro advises pairing a walk with a call, walking a pet, or parking farther from destinations. “It doesn’t need to resemble traditional exercise to be effective,” she advised.