Cardiologist José Abellán: Five Gestures to Protect Heart
World Heart Day, observed each year on September 29, shines a light on cardiovascular health and prevention. Cardiologist José Abellán outlines five simple gestures that anyone can adopt to protect the heart, blending lifestyle choices with careful attention to medications and supplements. The core message is clear: small, consistent steps accumulate into meaningful, long-term benefits for heart health.
1) Nurture strong social bonds to lower stress
Abellán emphasizes that social connections are a powerful shield against stress, a key driver of heart disease. He states, “Strong social relationships are the best antidote to stress”, underscoring the emotional and physiological benefits of belonging. In practice, this means prioritizing time with family and friends, engaging in community activities, or volunteering. A supportive social network can improve mood, lower blood pressure and contribute to healthier habits over time.
2) Stay physically active
Regular movement strengthens the heart and improves risk factors such as high blood pressure and unfavorable cholesterol levels. The cardiologist recommends aiming for at least 150 minutes of moderate activity each week, plus two days of strength training. Everyday choices—walking during breaks, cycling with a friend, or dancing to your favorite music—add up to meaningful cardiovascular protection.
3) Eat a heart-healthy diet and be cautious with supplements
Diet remains a cornerstone of heart protection. Abellán advises a balanced pattern rich in vegetables, whole grains, lean proteins, and healthy fats, while limiting processed foods and added sugars. He also cautions about supplements: “If you take magnesium you have to be careful, especially if you’re taking more medications”. This highlights the importance of consulting a clinician before adding any supplement to an existing drug regimen, to avoid interactions and ensure safety.
4) Prioritize sleep and stress management
Chronic sleep deprivation and unmanaged stress can raise blood pressure and heart rate. Abellán suggests practical habits to improve sleep quality and resilience: keep a regular sleep schedule, create a calming pre-bed routine, limit late-night screen time, and practice relaxation techniques. Mindfulness, light aerobic activity, and short, regular exercise sessions can also help manage stress in daily life.
5) Keep up with medical checks and medication reconciliation
World Heart Day serves as a reminder to monitor cardiovascular risk with routine health checks. Regular screening for blood pressure, cholesterol, and glucose, together with periodic medication reviews, enables personalized prevention plans. If you use magnesium or other supplements, discuss potential interactions with your healthcare provider. A professional can weigh benefits and risks, ensuring that heart-protective strategies align with all prescribed therapies.
While the specifics may vary by individual risk factors, Abellán’s five gestures offer a practical framework: social support, physical activity, a heart-healthy diet, adequate sleep and stress control, and proactive medical oversight. Together, these steps empower people to take charge of their heart health and celebrate World Heart Day with healthier outcomes.
