When it comes to health and fitness, we have a tendency to put experts on a pedestal, assuming that they optimise every inch of their lifestyles to facilitate the best possible outcomes. In reality, though, they are just people doing the best they can while contending with busy schedules and general life stressors.
In fact, their daily habits are often more accessible than you think. Case in point: consultant cardiologist Arvind Vasudeva of New Victoria Hospital.
‘As a cardiologist, I try to follow the same advice that I give my patients,’ he tells Women’s Health. ‘The most important thing is treating heart health as a daily practice woven into my life, not just something to react to once a problem hits.’
Below, Dr Vasudeva shares the six habits he uses to protect his heart health – and highlights the key windows for cardiovascular disease prevention.
Dr Vasudeva's 6 heart-healthy habits
1. He prioritises regular exercise
‘I try to remain physically active throughout the week, rather than relying on occasional intensive workouts,’ notes Dr Vasudeva. ‘Regular aerobic activity – combined with some strength training – helps maintain cardiovascular fitness, blood pressure, glucose control and a healthy body composition.’
2. He pays attention to what he eats – without believing in a ‘perfect diet’
‘My focus is on a predominantly Mediterranean-style pattern: plenty of vegetables, fruit, whole grains, pulses, nuts and seeds, with fish and healthy sources of protein, while limiting highly processed foods, excess salt and saturated fats,’ he explains.
A growing body of evidence has shed light on the cardio-protective benefits of Mediterranean diets. A review published in the journal Circulation Research linked the traditional diet to ‘better cardiovascular health outcomes, including clinically meaningful reductions in rates of coronary heart disease, ischemic stroke, and total cardiovascular disease.’
‘But consistency is much more important than being perfect – an occasional pizza is allowed!’ he adds.
3. He regularly checks his cholesterol and blood pressure
‘High blood pressure and high cholesterol are often completely silent, so feeling healthy does not necessarily mean that your cardiovascular risk is low,' he explains. 'Knowing your blood pressure, cholesterol and blood glucose gives you an opportunity to intervene before disease develops.
‘I take advantage of regular screening opportunities, and while I am not a great fan of wearables, I do use a Hilo device, [which I find is] a convenient and reliable way of tracking blood pressure.’
4. He takes sleep seriously
‘Sleep is often overlooked as part of cardiovascular prevention – it's integral, not optional,’ he notes. ‘I keep a consistent sleep schedule and make sure I'm getting enough hours.’
What counts as ‘enough’ sleep will differ by individual, but experts typically recommend at least seven to nine hours.
Interestingly, in terms of optimum bedtimes, one study published in the European Heart Journal found that falling asleep between 10pm and 10:59pm was associated with the lowest risk of developing cardiovascular disease over an average of 5.7 years, with the association appearing stronger for women.
5. He doesn’t smoke and is conscious of alcohol intake
‘Smoking remains one of the most powerful modifiable cardiovascular risk factors,’ adds Dr Vasudeva. ‘And if you drink, moderation matters.’
6. He manages stress rather than accepting it as inevitable
‘We cannot remove stress from modern life, but we can change how we respond to it – time outdoors, exercise, relationships, hobbies and simply creating some space away from work all help,’ he notes. ‘In my case, I go to live music and watch Arsenal matches – a very different type of stress!'
When are the most important windows for improving heart health?
‘A big misconception is that cardiovascular prevention starts when someone reaches their 50s or 60s – it starts much earlier, and it’s especially important to be aware of one’s family history,’ says Dr Vasudeva. ‘For women, I think there are a few particularly important windows.’
Early adulthood
‘The first is early adulthood – this is when lifestyle patterns, blood pressure, weight, smoking habits and physical activity become established,’ he notes. ‘The earlier healthy habits are established, the greater the cumulative benefit.’
Pregnancy
‘Pregnancy is another important window,' says Dr Vasudeva. 'Complications such as pre-eclampsia, gestational hypertension and gestational diabetes are not problems that end when the pregnancy ends.
'They are often indicators of a woman's future cardiovascular risk – women who experience these complications deserve long-term cardiovascular follow-up rather than having the issue forgotten after delivery.’
Menopause
‘The menopause transition is also important,’ he adds. ‘Menopause isn't just hot flushes and changing hormones – around this time, cardiovascular risk factors can change, including blood pressure, cholesterol, body composition and metabolic health.
‘This creates an opportunity to reassess cardiovascular risk and make prevention a priority.’
‘It’s never too late to improve your cardiovascular health,’ Dr Vasudeva assures us. ‘Prevention in your 60s, 70s and beyond can still make a meaningful difference.’
Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
