Five Cardiologist-Recommended Habits for Heart Health This Summer

As summer approaches, opportunities for enhancing heart health abound, particularly through lifestyle modifications that can be seamlessly integrated into daily routines. Dr. David Sabgir, a prominent cardiologist and founder of Walk with a Doc, has outlined five essential habits that individuals can adopt this season to promote cardiovascular well-being. These recommendations are not only practical but also backed by a growing body of research demonstrating their effectiveness in supporting heart health.

### Context and Significance The importance of heart health cannot be overstated, particularly in light of increasing rates of cardiovascular disease. According to the Centers for Disease Control and Prevention (CDC), heart disease remains the leading cause of death in the United States, with approximately 697,000 fatalities attributed to it in 2020 (CDC, 2021). Therefore, adopting healthy habits during the summer months, characterized by longer days and increased access to fresh produce, can serve as a critical opportunity for individuals to build a foundation for long-term cardiovascular health.

### Highlight In-Season Produce Dr. Sabgir emphasizes the significance of consuming fresh fruits and vegetables, particularly those in season, as they provide essential nutrients that support heart health. He advocates for meals centered around leafy greens like spinach and kale, which are rich in vitamin K and antioxidants. "Some of my go-to summer produce include leafy greens like spinach and kale, which provide vitamin K and antioxidants that may reduce cholesterol levels and support overall heart health," Dr. Sabgir explains. Incorporating antioxidant-rich berries such as blueberries into breakfast options, like overnight oats, can also enhance heart health.

Research supports this approach; a systematic review published in the *American Journal of Clinical Nutrition* indicates that diets rich in fruits and vegetables can significantly lower the risk of heart disease (Mahmassani et al., 2018).

### Walk When You Can Walking represents one of the simplest yet most effective forms of exercise. Dr. Sabgir highlights its multifaceted health benefits, stating, "Walking is one of the easiest, most affordable and accessible ways to move." A recent study published in *JAMA Cardiology* found that walking just 3,600 steps daily may reduce heart failure risk by 26% (LaMonte et al., 2024). This underscores the importance of incorporating regular walking into daily routines, particularly during the summer months when outdoor conditions are favorable.

### Maintain a Morning Routine Establishing a consistent morning routine can significantly influence overall health. Dr. Sabgir advocates starting the day with a nutritious breakfast and a brisk walk to invigorate the body. "Consuming key nutrients in the morning like good fats and fiber helps set a positive tone for the rest of my day," he asserts. Research indicates that a structured morning routine can enhance productivity and promote healthy habits throughout the day.

### Go Outside The benefits of spending time outdoors extend beyond mere enjoyment of nature; exposure to sunlight enhances vitamin D production, which plays a crucial role in regulating blood pressure. Dr. Sabgir notes, "Being outdoors encourages physical activity—whether it’s walking, hiking, gardening or biking—and all of that movement boosts cardiovascular wellness." The importance of vitamin D in maintaining heart health has been supported by numerous studies, emphasizing its role in cardiovascular function (Holick, 2007).

### Stay Consistent Finally, Dr. Sabgir stresses that consistency in adopting these habits is paramount. "Whether it’s food or fitness, small, sustainable changes add up. Prioritize a balanced diet full of fresh fruits and vegetables, lean proteins and whole grains, and aim for at least 150 minutes of moderate physical activity per week," he advises. This approach aligns with guidelines issued by the American Heart Association, which emphasize the importance of lifestyle changes in reducing heart disease risk (American Heart Association, 2021).

### Conclusion As individuals prepare for the summer season, integrating these five heart-healthy habits can lead to significant improvements in cardiovascular health. By focusing on nutrition, physical activity, and consistency, individuals can take proactive steps toward a healthier heart. Moreover, those seeking personalized advice should consult healthcare professionals to tailor these recommendations to their specific needs.

### Related Developments The ongoing discourse on heart health emphasizes the need for community-based initiatives, such as those led by Walk with a Doc, which encourage individuals to engage in physical activity and foster healthy eating habits. By promoting these practices, communities can play a pivotal role in addressing the public health challenge posed by cardiovascular diseases.

### References 1. Mahmassani, H., Avendano, E., et al. (2018). Avocado consumption and risk factors for heart disease: A systematic review and meta-analysis. *American Journal of Clinical Nutrition*, 107(4), 523–536. doi:10.1093/ajcn/nqx078. 2. LaMonte, M. J., LaCroix, A. Z., Nguyen, S., et al. (2024). Accelerometer-measured physical activity, sedentary time, and heart failure risk in women aged 63 to 99 years. *JAMA Cardiology*, 9(4), 336–345. doi:10.1001/jamacardio.2023.5692. 3. Centers for Disease Control and Prevention (CDC). (2021). Heart Disease Facts. Retrieved from [CDC Website](https://www.cdc.gov/heartdisease/facts.htm). 4. Holick, M. F. (2007). Vitamin D deficiency. *New England Journal of Medicine*, 357(3), 266-281. doi:10.1056/NEJMra070553. 5. American Heart Association. (2021). Recommendations for Physical Activity in Adults. Retrieved from [AHA Website](https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults).