5 everyday habits that cardiologists follow themselves to keep their hearts strong and healthy

When heart doctors talk about health, they don’t just speak from textbooks; they speak from lived experience. The daily choices they make are shaped by years of watching what strengthens the heart and what silently damages it. Dr Mukesh Goel, Senior Consultant at Indraprastha Apollo Hospitals, shares that caring for the heart is not only a message for patients but also a personal responsibility for doctors themselves. His approach is a gentle reminder that the habits protecting one’s own heart can inspire everyone else to do the same.

"As cardiologists, the responsibility doesn’t end with helping patients prevent and treat heart disease. Physicians also need to protect their own health. I follow a disciplined routine every day, exercise, a balanced diet, proper rest, timely check-ups, and mindfulness practices. Stress is part of our profession, but I make sure to pause, recharge, and never ignore warning signals like fatigue or chest pain. Self-care is not a luxury, it is a necessity."
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Inspired by his practices, here are 5 daily habits that heart experts personally live by to keep their own hearts strong.

Cardiologists don’t treat workouts as optional. Movement is integrated into their day like brushing teeth, something that cannot be skipped. Even if long surgeries or emergencies take up hours, a 30-minute brisk walk or a short bodyweight routine is non-negotiable. Studies show consistent activity helps regulate blood pressure, cholesterol, and blood flow. The key is not intensity but discipline, showing up for the body every day.

Instead of following trending diets, cardiologists often stick to a simple formula, more fresh foods, less processed ones. For example, colourful vegetables, whole grains, pulses, nuts, and lean proteins form the bulk of their meals. Salt, sugar, and fried foods are kept in check not out of fear, but out of respect for the heart. This steady balance prevents sudden spikes in blood sugar or cholesterol that silently strain the heart.

One of the rarest yet most powerful habits cardiologists follow is listening to their body’s signals without brushing them aside. While most people tend to blame tiredness on workload or sleepless nights, doctors know the heart sometimes sends early distress calls. By acknowledging these small changes, shortness of breath, unexplained exhaustion, or sudden palpitations, they catch problems before they grow into emergencies.

Cardiologists often face long nights in surgery or emergency wards, but they still emphasise recovery. Rest is treated as medicine for the heart and brain. Sleep cycles regulate blood pressure, repair blood vessels, and control stress hormones. Even a short nap in between shifts is taken seriously. Protecting sleep is not indulgence, it is heart therapy.

Instead of aiming for a stress-free life (which doesn’t exist), cardiologists focus on building coping mechanisms. Breathing exercises, meditation, or even a few quiet minutes without gadgets are woven into the day. These mindful pauses lower the body’s adrenaline rush, calm the heart rate, and prevent burnout. Over time, these micro-breaks create resilience, making the heart less vulnerable to the weight of chronic stress.

Disclaimer: This article is for informational purposes only. The practices mentioned are based on the personal routine and advice of Dr Mukesh Goel. They should not be taken as a substitute for medical consultation. For personalised guidance, always seek advice from a qualified healthcare professional.

Staying stress free is also important to keep your heart healthy(Images: Canva)