World Heart Day and the voice of a cardiologist
World Heart Day, observed every September 29, serves as a global reminder to protect what keeps us alive: our hearts. In this spirit, renowned cardiologist José Abellán shares five practical gestures to safeguard cardiovascular health. While medical advice is personal, his public guidance centers on accessible daily actions, stress management, and thoughtful supplement use that can influence heart health over time.
Five gestures to protect the heart
1. Cultivate strong social connections
One of the clearest messages from Abellán is the power of social ties. “Strong social relationships are the best antidote to stress.” In today’s fast-paced world, maintaining meaningful connections with family, friends, and community groups lowers chronic stress, which is a known driver of high blood pressure and other heart risks. Practical steps include scheduled meetups, joining clubs or volunteer groups, and making regular check-ins a non-negotiable part of life. Heart health thrives when stress is managed through support networks and shared moments.
2. Stay physically active with enjoyable routines
Regular movement is a cornerstone of cardiovascular health. Abellán emphasizes choosing activities you enjoy—whether it’s brisk walking, cycling, dancing, or swimming—to build consistency. The goal isn’t perfection but persistence: aim for most days of the week with a mix of aerobic activity and strength work. Small, sustainable habits—short walks after meals, stairs instead of elevators, or a weekend bike ride—add up to meaningful improvements in blood pressure, cholesterol, and weight management.
3. Follow a heart-healthy diet
Nutrition plays a pivotal role in heart health. A diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats supports endothelial function and reduces inflammation. Limiting processed foods, added sugars, and high-sodium items helps control blood pressure and lowers cardiovascular risk. Abellán’s guidance aligns with established guidelines: prioritize meals that nourish the heart, rather than resort to quick fixes or quick-sin indulgences.
4. Monitor risk factors and prioritize sleep
Regular screening for blood pressure, cholesterol, glucose, and body weight is essential, even in the absence of symptoms. Early detection enables timely lifestyle adjustments or medical interventions. Sleep is another critical, sometimes overlooked, factor. Quality rest supports hormonal balance, stress reduction, and heart recovery. Aiming for 7–9 hours of sleep per night can improve heart-rate variability and overall cardiovascular resilience.
5. Be mindful with magnesium and other supplements
Supplements can interact with medications and underlying conditions. Abellán cautions: “If you take magnesium you have to be careful, especially if you take more drugs.” This warning underlines the importance of medical supervision when combining supplements with prescribed therapies. If you’re considering magnesium or other supplements, discuss with your doctor to ensure there are no contraindications, particularly if you take multiple prescriptions for blood pressure, cholesterol, or diabetes.
Magnesium caution: a doctor’s guidance
Magnesium and other minerals can be beneficial in some contexts, but their effects depend on the whole health picture. A cardiologist’s input helps tailor advice to your medications, kidney function, and personal risk factors. Self-prescribing in the presence of complex treatment regimens can lead to unintended interactions, so consultation is essential before adding supplements to your routine.
World Heart Day: take action for your heart health
World Heart Day is more than a date on the calendar; it’s a call to action. By embracing social connections, regular activity, nutritious eating, sleep quality, and careful supplement use, you can build a resilient cardiovascular foundation. Schedule a check-up, discuss your risk factors with a cardiologist, and set small, achievable goals. Your heart health story can start today by turning these gestures into daily habits.
