Good heart health doesn’t always require major lifestyle changes. Sometimes, the smallest choices made daily can have a big impact. An American cardiologist says he follows two simple habits to protect his heart, and they’re practices most people can easily adopt.
Dr. David Sabgir, a cardiologist based in Ohio and founder of Walk with a Doc, believes consistent movement and proper hydration are key to reducing the risk of heart disease. In the following sections, we’ll look at these two habits and how science supports their role in lowering cardiovascular risk factors.
The two daily habits for better heart health
Sabgir points to walking and staying hydrated as his guiding principles for maintaining cardiovascular health. These habits are accessible to nearly everyone and can be adapted to different lifestyles and schedules.
Walking every day
More than light exercise, walking is medicine for the heart. Sabgir explains that “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”. Unlike running or high-intensity workouts, it’s low-impact and safer for your joints.
A study found that walking 5,000 steps three times a week for two years could add up to three years to a person’s life expectancy while cutting healthcare costs by around 13%. Another study published in Nutrients showed that walking after meals helps stabilize blood sugar, an important step in preventing insulin resistance and Type 2 diabetes.
Walking also benefits the brain and mood. Studies link it to improved memory, stress reduction, and lower rates of depression. Sabgir encourages people to start simple, even if it’s just a 15-minute brisk walk. He suggests aiming for 30 minutes a day, five times a week, which aligns with the Physical Activity Guidelines for Americans recommending 150 minutes of moderate-intensity movement weekly.
Drinking more water
The second habit Sabgir emphasizes is hydration. Drinking water regularly helps control appetite, supports digestion, and replaces less healthy beverages like soda or energy drinks. “Drink plenty of water to help control hunger and maintain overall health. Water fills our stomach and contributes to feeling full”, he says.
Hydration also comes from food. Fruits and vegetables like cucumbers, celery, watermelon, and zucchini are more than 90% water. Even avocados are about 72% water by weight. This not only boosts hydration but also provides fiber, vitamins, and minerals that support heart health.
Studies confirm that drinking water before or after meals can help reduce portion sizes and support weight management. Since excess weight is a well-known risk factor for heart disease, hydration indirectly protects the cardiovascular system. Dietitians note that most Americans also lack fiber, so water-rich produce plays a dual role in promoting both hydration and digestive health.
Sabgir’s two habits—walking and staying hydrated—are simple, affordable, and effective ways to support heart health. They lower the risk of cardiovascular disease, improve energy, and make everyday life feel easier. While not a replacement for regular checkups or medical advice, these practices offer a reminder that the path to a healthier heart often begins with small steps.