Every 33 seconds, someone in the United States dies from cardiovascular disease, making it the leading cause of death in the country. The good news is that we can significantly reduce the risk of developing heart disease by adopting simple daily habits. Newsweek interviewed Dr. Haider Warraich, a Harvard cardiologist and Brigham and Women’s Hospital Physician, to learn about the steps individuals can take to protect their hearts.Dr. Warraich shared that he exercises five to six times a week, using a stationary bike for 30 minutes and engaging in resistance training for another 30. He believes that regular exercise is key to maintaining a healthy heart, as it strengthens the heart muscle, lowers blood pressure, and helps with weight management.According to the U.S. Surgeon General, adults should aim for 2 hours and 30 minutes of moderate-intensity exercise every week, while children and adolescents are recommended to get 1 hour of physical activity per day.In addition to regular exercise, Dr. Warraich emphasized the importance of a healthy diet. He personally follows a Mediterranean diet and prioritizes a high-protein intake with minimal added sugars, sodium, and saturated fats. He also highlighted the potential health benefits of coffee when consumed in moderation, recommending a limit of three cups per day as a way to avoid dependency and potential negative health effects.Alcohol consumption, however, is viewed more critically by Dr. Warraich, as recent data suggests even small amounts can be harmful for heart health, particularly for individuals at higher risk due to certain health conditions or medications. The CDC recommends that women limit their alcohol intake to one drink per day, while men are advised to limit it to two.To wrap up, Dr. Warraich’s insights provide a practical approach to promoting heart health through exercise, diet, and mindful consumption of coffee and alcohol. By following these simple yet impactful daily habits, individuals can significantly reduce their risk of developing heart disease and lead a healthier life.
