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What 7 Cardiologists Do to Protect Their HeartsMode Images\/ALAMY<\/p>\n
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IN THE BUSY fight that is everyday life, reality occasionally hits you with a low blow. We\u2019re talking a rough night of sleep<\/a>. A stressful week at work. One of those months where you ate and drank more than you worked out.<\/p>\n Stressful life events can set us back from making the most heart-healthy choices. That\u2019s okay, it happens to the best of us\u2014including cardiologists who are always highlighting the importance of exercise and diet. Realistically, they\u2019re leading busy lives and don\u2019t always have the time to follow their own advice. That\u2019s why these doctors have some low-effort health hacks when crunched for time. Below, seven cardiologists reveal their plan B strategies for keeping their heart in fighting shape.<\/p>\n The Problem: No Time for the GymThe Fix: Push the Intensity<\/p>\n If I can\u2019t do a full workout, I go for four to five minutes of high-intensity intervals<\/a> (30 seconds effort, 30 seconds recovery) on whatever equipment is available, such as a treadmill, stationary bike, rowing machine, or elliptical, plus two sets of compound exercises, like squats or pushups. If I\u2019m away from the gym, I\u2019ll do the intervals outside, alternating running with steady jogging. These micro-workouts offer many of the same cardiovascular benefits as longer sessions\u2014ideal for busy days.<\/p>\n \u2014Jonathan Fisher, MD<\/a>, Cardiologist and the author of Just One Heart <\/p>\n The Problem: Lots to Do, No Time to EatThe Fix: Grab a Better Snack<\/p>\n I would rather skip a meal than grab fast food or frozen processed food. You can always get a banana at a gas station. Get two of them. You\u2019re much better off eating two bananas on the road than pulling into McDonald\u2019s and buying a fish fillet sandwich. Filling, fiber-rich fruit<\/a> beats over-processed junk that\u2019s high in calories and low in fiber. On a regular day [when I\u2019m not on the road], I snack on dried roasted edamame with wasabi flavor, so it has a little kick to it. Edamame is high in protein and fiber and helps reduce LDL cholesterol<\/a>.<\/p>\n \u2014Joel Kahn, MD<\/a>, Integrative Cardiologist at The Kahn Center for Cardiac Longevity in Bingham Farms, Michigan<\/p>\n Javier Zayas Photography<\/p>\n The Problem: An Anxiety PileupThe Fix: Book the Chill Thing<\/p>\n I receive a relaxing facial once a week. It usually includes a massage with ice globes, and it feels great. Men don\u2019t often prioritize things that allow them to meditate or that make them happy. Taking care of your mental health is important, as depression and anxiety are linked with poor cardiovascular health. I also make time to socialize\u2014people tend to underestimate the value of these times because they\u2019re always busy working. I prioritize birthdays, weddings, and other valuable time with friends and family.<\/p>\n \u2014Yazan Daaboul, MD<\/a>, Cardiologist and Cardiac Imaging Specialist at Harrison Memorial Hospital<\/p>\n The Problem: Morning FatigueThe Fix: Skip the Nightcap<\/p>\n I don\u2019t recommend drinking before bed<\/a>. A nightcap with alcohol is a misnomer, since alcohol can increase wakefulness three to four hours later. Additionally, research has shown that there are no heart-healthy effects of alcohol\u2014it\u2019s in fact the opposite, so that should not be used as a reason to drink. I like to wind down with a cup of chamomile tea and an audiobook.<\/p>\n \u2014Jamal Rana, MD<\/a>, cardiologist with Kaiser Permanente in Northern California<\/p>\n The Problem: Not Sticking to the PlanThe Fix: Play the Long Game<\/p>\n You don\u2019t have to follow every heart health rule perfectly. Rules are meant to be broken. Heart disease doesn\u2019t happen due to one unhealthy meal or one day without exercise. The risk increases with unhealthy habits over the long term. Focus on the long game: Just because you make one exception doesn\u2019t mean that you can\u2019t have a healthy life.<\/p>\n \u2014Andrew M. Goldsweig, MD<\/a>, Director of Cardiovascular Clinical Research at Baystate Medical Center in Springfield, Massachusetts<\/p>\n The Problem: Eating ExtraThe Fix: Don\u2019t Starve Yourself<\/p>\n I\u2019m a firm believer in the value of the U-turn: If my diet goes off the rails, I make a U-turn and get back to my normal rhythm of eating\u2014generally quick, heart-healthy, vegetable-based meals<\/a>. If I am too extreme and eat too little, I\u2019m less likely to stick with it. This U-turn mindset has allowed me to lose 25 pounds and keep it off for the past five years.<\/p>\n \u2014James Louis Januzzi, MD<\/a>, Director of the Dennis and Marilyn Barry Fellowship in Cardiology Research at Massachusetts General Hospital<\/p>\n Tanja Ivanova<\/p>\n The Problem: Bad SleepThe Fix: Pour Some Coffee<\/p>\n The trick for me after a bad night of sleep is coffee<\/a>. It\u2019s actually not harmful for your heart in moderation, which is about two cups a day. I like Starbucks House Blend or Breakfast Blend with 2% milk. It gets me going so I can avoid unhealthy habits and keep up with my exercise\u2014cardio workouts at least three times per week and as much walking throughout the day as possible\u2014regardless of travel, vacations, or work.<\/p>\n \u2014Matthew Budoff, MD<\/a>, endowed chair of Preventive Cardiology at Harbor-UCLA Medical Center<\/p>\n Cardiologists Also Recommend ThisDo the Newer, Better, DIY Heart Check<\/p>\n WHICH IS A better way to know if your heart is doing well: a low daily heart rate or a high daily step count<\/a>? Both, per recent research. Taking them both into account lets you figure out an important number called your heart risk ratio. Here\u2019s how to check.<\/p>\n 1) Do the Math<\/p>\n Daily heart rate \/ daily step count = heart risk ratio<\/p>\n Calculate your average over two weeks.<\/p>\n 2) See How you Stack Up<\/p>\n![\"bowl](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/04\/40c41cb1f03cb2e132b028acc443427e.jpeg\"\/)
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