A pair of simple rituals can help keep your heart healthy this holiday season — and year-round.
Ohio-based cardiologist Dr. David Sabgir tells The Post the two rules he always follows to keep his ticker ticking, and they don’t involve any major lifestyle changes.
Take a daily walkabout
Sabgir, who started the Walk with a Doc initiative in 2005 to inspire communities through movement and conversation, says the twin tenets of activity can help keep your form fighting during December’s days of deep indulgence.
The health benefits of a daily walk are well-established: From aiding digestion to boosting mood, getting your steps in is undoubtedly a step in the right direction.
“Daily movement is good for so many reasons, but especially this time of year,” he said. “Walking is a proven means of reducing many major risk factors of heart disease, including blood sugar, blood pressure, cholesterol levels and a high body mass index.”
A low-impact alternative to running or other high-intensity workouts, walking is effective, accessible and may help you live a longer, richer life.
Recent research found that walking 5,000 steps three times a week for two years could add three years to a person’s life expectancy and decrease their healthcare costs by up to 13%.
According to the Physical Activity Guidelines for Americans, adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening a week. The good news is that those moderate-intensity minutes can include brisk walking.
Experts recommend moving to the beat of a fast-paced song, around 100 beats per minute, to ensure your heart rate reaches that elevation point.
“In addition to the cardiovascular benefits, improvements in cognitive function and memory, mood and stress, as well as longevity, have all been documented,” Sabgir said.
“Try getting in a 30-minute walk five times a week and moving at a pace faster than a stroll. Gather your friends and family for a walk after holiday meals. Some movement is better than none so don’t worry if you only have 15 minutes one day – it all adds up!”
Indeed, a 2021 study found as little as 10 minutes of movement can help better your body, while a study in the journal Nutrients found that walking after eating helps stabilize blood sugar levels — repeated spikes in blood sugar over a sustained period can lead to insulin resistance, increasing the risk of Type 2 diabetes.
Stay hydrated
“Drink plenty of water to help control hunger and maintain overall health. Water fills our stomach and contributes to feeling full,” said Sabgir.
A study conducted at Wageningen University in the Netherlands showed that participants who downed a milkshake followed by a lot of water filled up faster than those who just drank a little bit of water.
Simply put, drinking water before or after meals can help you feel full, which could lead to a habit of eating smaller meals. Water is also helpful because it can distract us from other, less healthy beverages like sodas and energy drinks.
As Sabgir noted, a cold glass of nature’s champagne is not the sole source of hydration. “You may not realize it, but you can also get water from foods like fruits and vegetables. Avocados are mostly water — in fact, 72% of an avocado’s weight is in water.”
The body absorbs roughly 20% of the water it needs from food sources. In addition to avocados, which ones amp up your hydration?
“The foods to consume more of for hydration would be fruits and vegetables that have high water content. That includes celery, cucumbers, watermelon and zucchini. These help with hydration because they are 90% water or more,” said Courtney Smith, a Florida-based registered dietitian.
And these foods can operate as a triple threat.
“You’re also getting vitamins and minerals from these foods, as well as fiber. From a general health standpoint, most Americans do not consume enough fiber. So you’re killing three birds with one stone; it’s essentially a way to multitask,” she told The Post.
Sabgir previously shared his simple hacks for upgrading comfort food favorites without sacrificing flavor.
