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A healthy diet, regular exercise and avoiding tobacco are widely recognized as cornerstones of cardiovascular health. But what do heart doctors themselves do to protect the organ they spend their careers treating?
Cardiovascular disease is responsible for one in every three deaths, according to the Centers for Disease Control and Prevention (CDC). While age and family history can play a role in heart health, experts say many of the biggest risk factors—including high blood pressure, high cholesterol and smoking—can be influenced by daily habits.
Newsweek spoke to cardiologists about the simple habits they prioritize every day to help lower their risk of heart disease.
1. Stay Hydrated
While hydration needs vary depending on age, activity level, climate and medical conditions, the National Academies of Sciences, Engineering, and Medicine recommends a total daily water intake of about 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women from all beverages and foods. For many healthy adults, aiming for 6 to 8 cups (1.5 to 2 liters) of plain water a day, while drinking more during exercise or hot weather, is a practical goal.
Leonard Pianko, a Miami-based cardiologist, said staying hydrated can support the heart by helping blood flow more efficiently.
“Drinking water prevents your blood from thickening, which helps your heart pump more efficiently,” Pianko told Newsweek. “This reduces strain and lowers the risk of heart disease and heart failure.
“Hydrating also helps regulate your blood pressure by maintaining the proper sodium and electrolyte levels.”
2. Check Your Calcium Score
Millions of Americans have high cholesterol, according to the CDC. The waxy, fatlike substance, which is produced by the liver, can build up in arteries and increase the risk of heart disease and stroke.
However, Pianko, who is also the founder and medical director of the Aventura Cardiovascular Center in Florida, said cholesterol levels alone do not always provide a complete picture of cardiovascular risk.
“Checking your calcium score—a periodic diagnostic test—you will know about the hidden plaque in your arteries,” Pianko said. “This non-invasive scan actually detects the physical presence of heart disease and is an important tool in prevention.”
Coronary artery calcium (CAC) scoring is generally considered for adults 40 to 75 years old whose risk of cardiovascular disease is uncertain after a standard risk assessment. It is not recommended as a routine screening test for everyone, and patients should discuss the potential benefits and limitations with their physician.
3. Have a Pet
Research, such as the Kardiovize Brno 2030 Study of 1,769 adults, published in Mayo Clinic Proceedings in 2019, has found that dog owners are more likely to exercise, eat a healthy diet and maintain healthy blood glucose levels than non-dog owners. Although they were also more likely to smoke, dog owners achieved higher overall cardiovascular health scores.
Pianko said he believes pet ownership, particularly having a dog, can have heart-health benefits.
“I am a big believer that having a pet, particularly a dog, is a very beneficial way to lower your risk of heart disease,” he told Newsweek.
Pianko said the social aspects of pet ownership, including walking a dog, can encourage social connections and foster a stronger sense of community—factors associated with lower stress levels.
Experts note that the heart benefits are likely driven less by pet ownership itself than by the healthy habits it can encourage, such as walking a dog for at least 20 to 30 minutes most days of the week and increasing opportunities for regular social interaction.
4. Take Sleep Seriously
Sleep is often overlooked when it comes to heart health, but Gregory Mishkel, a Chicago-based cardiologist with Endeavor Health, said it should be a priority.
“Sleep is often the first thing people give up when life gets busy,” he told Newsweek.
Mishkel explained that poor sleep can affect blood pressure, body weight, blood sugar levels and appetite, all of which can have consequences for cardiovascular health.
For that reason, he encourages people to maintain a consistent sleep schedule whenever possible.
The American Heart Association and the American Academy of Sleep Medicine recommend that most adults aim for 7 to 9 hours of sleep each night. Keeping a consistent bedtime and wake-up time—even on weekends—limiting caffeine late in the day and avoiding screens during the hour before bed can also improve sleep quality.
5. Find Ways to Manage Stress
Research from the National Bureau of Economic Research (“The Crisis of the Middle-Aged: Trends in Health, Wealth, and Well-Being” in 2024) suggests that Americans now in their forties, fifties and sixties are facing a troubling reality—poorer health, higher levels of loneliness and growing financial strain than previous generations.
Mishkel said managing stress is an important part of protecting heart health.
“Stress for me is an unavoidable part of my lived life, but I try to find ways to keep it from dominating the entire day,” he said.
He recommends activities such as exercise, spending quiet time alone, listening to music, being outdoors or simply having an uninterrupted conversation with someone you care about.
“From decades of cardiology practice, I have learned that managing stress and protecting mental health are as much a part of cardiovascular care as many of the things we measure in the office.”
Experts recommend incorporating at least 10 to 20 minutes of stress-reducing activity each day, whether that’s brisk walking, meditation, deep-breathing exercises, yoga, prayer or simply spending time outdoors. Even brief periods of relaxation can help lower stress hormones and support healthy blood pressure over time.
As heart disease remains the leading cause of death for many Americans, experts say small daily habits—from staying hydrated and getting enough sleep to building social connections and managing stress—can play an important role in protecting long-term cardiovascular health.
Contact Newsweek editors on this story: Charlotte Nisbet and James Debens
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