Unlock the Cardiologists’ Secret: How 4-Minute Workouts Are Shocking the Fitness World and Turbocharging Heart Health!
The Problem: Lots to Do, No Time to Eat
The Fix: Grab a Better Snack
I would rather skip a meal than grab fast food or frozen processed food. You can always get a banana at a gas station. Get two of them. You’re much better off eating two bananas on the road than pulling into McDonald’s and buying a fish fillet sandwich. Filling, fiber-rich fruit beats overprocessed junk that’s high in calories and low in fiber. On a regular day [when I’m not on the road], I snack on dried roasted edamame with wasabi flavor, so it has a little kick to it. Edamame is high in protein and fiber and helps reduce LDL cholesterol.
—Joel Kahn, MD, Integrative Cardiologist at The Kahn Center for Cardiac Longevity in Bingham Farms, Michigan
The Problem: An Anxiety Pileup
The Fix: Book the Chill Thing
I receive a relaxing facial once a week. It usually includes a massage with ice globes, and it feels great. Men don’t often prioritize things that allow them to meditate or that make them happy. Taking care of your mental health is important, as depression and anxiety are linked with poor cardiovascular health. I also make time to socialize—people tend to underestimate the value of these times because they’re always busy working. I prioritize birthdays, weddings, and other valuable time with friends and family.
—Yazan Daaboul, Md, Cardiologist and Cardiac Imaging Specialist at Harrison Memorial Hospital
The Problem: Morning Fatigue
The Fix: Skip the Nightcap
I don’t recommend drinking before bed. A nightcap with alcohol is a misnomer, since alcohol can increase wakefulness three to four hours later. Additionally, research has shown that there are no heart-healthy effects of alcohol—it’s in fact the opposite, so that should not be used as a reason to drink. I like to wind down with a cup of chamomile tea and an audiobook.
—Jamal Rana, MD, cardiologist with Kaiser Permanente in Northern California
The Problem: Not Sticking to the Plan
The Fix: Play the Long Game
You don’t have to follow every heart health rule perfectly. Rules are meant to be broken. Heart disease doesn’t happen due to one unhealthy meal or one day without exercise. The risk increases with unhealthy habits over the long term. Focus on the long game: Just because you make one exception doesn’t mean that you can’t have a healthy life.
—Andrew M. Goldsweig, MD, Director of Cardiovascular Clinical Research at Baystate Medical Center in Springfield, Massachusetts
The Problem: Eating Extra
The Fix: Don’t Starve Yourself
I’m a firm believer in the value of the U-turn: If my diet goes off the rails, I make a U-turn and get back to my normal rhythm of eating—generally quick, heart-healthy, vegetable-based meals. If I am too extreme and eat too little, I’m less likely to stick with it. This U-turn mindset has allowed me to lose 25 pounds and keep it off for the past five years.
—James Louis Januzzi, MD, Director of the Dennis and Marilyn Barry Fellowship in Cardiology Research at Massachusetts General Hospital
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