Healthy habits are key to a healthy heart, as cardiologists remind patients every day.
You can make lifestyle changes anytime during the year, but January is a particularly good time to start as the month signifies a reset and new beginnings.
So what’s the best New Year’s resolution for heart health?
TODAY.com asked Dr. Andrew Freeman, a board-certified cardiologist and director of cardiovascular prevention and wellness at National Jewish Health in Denver, Colorado.
He revealed what he considers “the best habit of all.”
Cardiologist Tip of the Day: Resolve to Live Smartly with a Strong Lifestyle
“Significantly focus on lifestyle improvement. That would be my best resolution,” Freeman says.
That means weaving exercise into your daily routine and eating a healthy diet that mostly consists of plants, he notes. The cardiologist himself works out most days of the week and goes hiking or biking with his family on the weekends. He eats a plant-based diet that’s low in fat and focuses on whole foods.
“The goal is to stay active no matter what you do and really make it part of your everyday living so that you almost feel guilty if you don’t get it,” Freeman advises.
“When it comes to diet, we all suffer from this once-in-a-while syndrome, which is, ‘I only have this once in a while. I only have that once in a while.’ Before long, every day has a ‘once in a while,’ and that’s what you want to avoid.”
Why It Matters
Heart disease is the leading cause of death for men and women in the U.S., the Centers for Disease Control and Prevention warns.
But a healthy lifestyle that includes physical activity and nutritious food is the best defense against heart disease, the American Heart Association notes.
“A lot of people are like, ‘I don’t have time to focus on that. I have to take care of my family. I have to take care of my kids.’ But remember that at the end of the day, if you don’t take care of yourself, you can’t do any of that stuff,” Freeman says.
“It’s about having the eye on the prize.”
How to Get Started
If you’re not an avid exerciser, this is a great time to start — it can be as little as 20 to 30 minutes every morning, the cardiologist notes. Just make it a habit.
“My very best suggestion is to roll out of bed, put on your gym clothes and exercise and get it done. And if you can do that and get it done first thing in the morning before your day starts, it’s done. You don’t have to worry about it,” Freeman says.
For his workouts, the doctor uses an indoor stationary bike with a subscription that includes spin and strength classes, plus high intensity interval training (HIIT).
He works on a dedicated body area each morning, “huffing and puffing and working my tail off in my basement, sweating up a storm,” Freeman says. He likes that it’s strength training and cardio at the same time, leaving him strong and energized.
Give HIIT a try with one of these routines that are great for beginners:
“If you do fall off the tracks, just get back on. It happens to all of us. But stick with it, that’s the key,” Freeman advises.
For people who are new to strength training, he recommends working out with a trainer at first to avoid injuries and overdoing it.
When it comes to diet, a plant-centered eating plan that focuses on fruits, vegetables, beans, nuts and whole grains may lower the risk for heart disease, the American Heart Association notes. Incorporate more plants into your diet with simple, tasty recipes like Warm Farro and Sweet Potato Salad, Sheet-Pan Korean BBQ Cauliflower and Pumpkin Energy Bites.
The goal is to eat a predominantly plant-based diet, Freeman says. It doesn’t necessarily have to be vegan, dietitians note, adding people can still enjoy animal products from time to time as part of semi-vegetarian diets, like the famously healthy Mediterranean diet.
Download the Start TODAY app for fitness challenges and meal plans to accomplish all your heart-healthy goals this year.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
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