On World Heart Day , Dr. Roberto Martín Reyes, head of the Comprehensive Cardiology Unit (UICAR ), reminds us that cardiovascular prevention depends not on grand gestures, but on small actions repeated every day. The specialist summarizes five scientifically backed daily habits to reduce the risk of heart attack and stroke and improve quality of life.
1) Cardioprotective diet
Adopting a Mediterranean -style diet —half your plate vegetables and fruit; a quarter lean protein; a quarter whole grains; and healthy fats like extra virgin olive oil and nuts—can reduce the risk of cardiovascular events by up to 30% , according to evidence cited in the text. It is advisable to limit added sugars, trans fats, and excess salt.
Helpful tip: Apply the "rainbow rule": the more natural colors on your plate, the more nutrients for your arteries.
2) Move daily: a sedentary lifestyle is unforgiving.
The practical recommendation: 150 minutes of moderate activity per week, ideally spread throughout the day. Alternatives: brisk walking for 30 minutes (3–4 km), cycling for commuting, strength training 2–3 times per week, and 10 minutes of stretching or breathing exercises. Benefits: lowers blood pressure, improves glucose metabolism, reduces stress, and increases cardiorespiratory fitness.
3) Sleeping well also protects
Sleeping 7–8 hours promotes cardiovascular recovery: heart rate and blood pressure decrease, and stress and appetite hormones are regulated. Sleeping less than 6 hours is associated with a higher risk of hypertension and arrhythmias. Key sleep hygiene tips: a fixed sleep schedule, less screen time before bed, reducing alcohol and caffeine intake in the afternoon, and keeping the bedroom cool, dark, and quiet.
4) Tobacco: each cigarette leaves a mark
There is no safe dose. Smoking increases the risk of heart attack by two to four times . The best news: when you quit, the risk drops by half within 12 months, and after five years the risk of stroke is close to that of a non-smoker. Even secondhand smoke increases the risk of ischemic heart disease.
5) Stress under control
Chronic stress elevates cortisol and adrenaline, contributing to hypertension and inflammation. Warning signs include palpitations, elevated blood pressure, poor sleep, and persistent anxiety. Daily strategies include diaphragmatic breathing for 5 minutes , active breaks (walking for 5–10 minutes every 2 hours), journaling, and cultivating social connections.
The heart beats around 100.000 times a day and pumps approximately 7.500 liters of blood. Its work is tireless… and vulnerable to our lifestyle. This September 29th, we invite you to make prevention a routine: five habits, every day.