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By Lucy Notarantonio
Senior Reporter
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Most people know that regular exercise, a balanced diet and avoiding tobacco can help protect heart health. But according to this preventive cardiologist, some of the most effective habits are often the simplest.
Heart disease remains the leading cause of death in the United States, with one person dying from cardiovascular disease every 34 seconds, according to the Centers for Disease Control and Prevention (CDC).
While lifestyle advice often focuses on diet and exercise, Dr. Tiffany S. Di Pietro, who runs Di Pietro Health in Fort Lauderdale, Florida, has shared with Newsweek three daily habits she follows to support her own heart health.
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1. Start the Day With Meditation
The first 10 minutes of Di Pietro's day are dedicated to meditation.
"It is short enough that nobody can tell me they don't have time, and consistent enough that it actually changes how the nervous system responds the rest of the day," she told Newsweek.
Meditation is often used alongside traditional treatments for anxiety and depression and may benefit heart health too. A 2018 study of 14 young adults with mild to moderate anxiety found that mindfulness meditation was associated with lower anxiety levels, a reduced resting heart rate and lower aortic pulse pressure.
2. Skip the Salt Shaker
"I never add salt to my food," she told Newsweek. "Not at the table nor while cooking."
When dining out or buying packaged foods, it can be tempting to add extra salt. But Di Pietro says this is one habit you can control—and one that's best avoided altogether.
Americans consume far more sodium than recommended and too little potassium, according to the CDC. On average, adults eat more than 3,400 milligrams of sodium a day, exceeding the recommended limit of 2,300 milligrams.
Much of that sodium comes from packaged and restaurant foods, but everyday staples such as bread can also be major contributors because they are eaten so frequently.
"It sounds almost too simple, but small daily sodium reductions add up meaningfully over years when it comes to blood pressure," Di Pietro said.
3. Walk After Every Meal
One habit Di Pietro is particularly strict about is taking a walk after eating.
She told Newsweek that she walks for 10 to 15 minutes after every meal without fail.
"The post meal glucose spike, and better glycemic control is cardiovascular protection whether or not you have diabetes," she said.
In 2023, researchers at Goethe University Frankfurt's Institute of Occupational, Social and Environmental Medicine conducted a review of eight clinical trials involving 116 people found that light exercise—such as walking—done shortly after eating was more effective at reducing blood sugar spikes than exercising before a meal or not exercising at all.
The benefits were strongest when exercise began as soon as possible after eating, suggesting that a post-meal walk may be one of the simplest ways to help manage blood sugar levels.
For those struggling to fit in more movement, Di Pietro recommends pairing a walk with a phone call, walking the dog or simply parking farther away from your destination.
"It doesn't have to look like exercise to count," she said.
Contact Newsweek editors on this story: Charlotte Nisbet and Emma Lee-Sang
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