The cardiologist’s 2 rules to reduce the risk of heart disease

A pair of simple rituals can help keep your heart healthy this holiday season—and all year long.

Ohio-based cardiologist Dr. David Sabgir, tells The Post the two rules he always follows to stay in shape, and they don’t involve any major lifestyle changes.

Take a daily walk

Sabgir, who started the Walk with a Doc initiative in 2005 to inspire communities through movement and conversation, says the twin principles of the activity can help keep your hard-fought December days deeply satisfying.

The health benefits of a daily walk are well established: from aiding digestion to boosting mood, taking the steps is definitely a step in the right direction.

“Daily movement is good for many reasons, but especially this time of year,” he said. “Walking is a proven tool for reducing many major risk factors for heart disease, including blood sugar, blood pressure, cholesterol levels and a high body mass index.”

A low-impact alternative to running or other high-intensity exercise, walking is effective, accessible, and can help you live a longer, richer life.

Recent research has found that walking 5,000 steps three times a week for two years can add three years to a person’s life expectancy and reduce health care costs by up to 13%.

According to the Physical Activity Guidelines for Americans, adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening per week. The good news is that those minutes of moderate intensity can include brisk walking.

Experts recommend moving to the beat of a fast-paced song, around 100 beats per minute, to ensure your heart rate reaches that point.

“In addition to cardiovascular benefits, improvements in cognitive function and memory, mood and stress, as well as longevity, have all been documented,” Sabgir said.

“Try to take a 30-minute walk five times a week and move at a pace faster than a walk. Gather your friends and family for a walk after the holiday meals. Some movement is better than none, so don’t worry if you only have 15 minutes a day – it all adds up!

Indeed, a 2021 study found that just 10 minutes of movement can help improve your body, while a study in the journal Nutrients found that walking after meals helps stabilize blood sugar levels — repeated spikes in sugar. in the blood over a sustained period can lead to insulin. resistance, increasing the risk of type 2 diabetes.

Stay hydrated

“Drink plenty of water to help control hunger and maintain overall health. Water fills our stomach and contributes to the feeling of satiety,” said Sabgir.

A study conducted at Wageningen University in the Netherlands showed that participants who drank a milkshake followed by a lot of water filled up faster than those who drank little water.

Simply put, drinking water before or after meals can help you feel full, which can lead to a habit of eating smaller meals. Water is also helpful because it can distract us from other, less healthy drinks like sodas and energy drinks.

As Sabgir pointed out, a chilled glass of nature’s champagne isn’t the only source of hydration. “You may not realize it, but you can also get water from foods like fruits and vegetables. Avocados are mostly water – in fact, 72% of an avocado’s weight is water.”

The body absorbs approximately 20% of the water it needs from food sources. Besides avocados, which ones boost your hydration?

“The foods that should be consumed more for hydration will be fruits and vegetables that have a high water content. These include celery, cucumbers, watermelon and zucchini. These help with hydration because they are 90% water or more,” said Courtney Smith, a registered dietitian in Florida.

And these foods can act as a triple threat.

“You’re also getting vitamins and minerals from these foods, as well as fiber. From an overall health standpoint, most Americans don’t consume enough fiber. So you are killing three birds with one stone; it’s basically a way to multitask,” she told The Post.

Sabgir previously shared his simple hacks for improving comfort food favorites without sacrificing taste.