How a Cardiologist Supports His Own Heart Health
Dr. Haider, an interventional cardiologist at NewYork-Presbyterian Medical Group Queens and known online as @yourheartdoc, practices what he preaches.
Between his medical career and family life, he takes a practical, realistic approach to heart health. Instead of aiming for perfection, he focuses on consistency, balance, and small daily habits.
Here are 8 ways he supports his own heart, and how you can apply the same principles.
Prioritize what matters most
Dr. Haider's life is guided by a few key priorities: health, family, and purpose. Time is his most limited resource, and he has learned to be intentional about how he spends it. Carving out time for his top priorities takes planning, but it's nonnegotiable.
' Time management is everything. You have to be intentional about making time for family and movement. Otherwise, both get lost in the shuffle.'
Tips for implementing
Treat your health habits as essential appointments, not optional ones.
Reflect weekly on how your time aligns with your priorities.
Start with one or two small priorities instead of trying to do everything at once.
Celebrate progress, not perfection.
Remember that taking care of yourself helps you be there for those you love.
Be consistent, not perfect
Dr. Haider often reminds patients that they don't need to give up the things they love, even if those things aren't always the healthiest choices. His philosophy is about building a sustainable lifestyle rooted in consistency for exercise, sleep, and diet rather than striving for perfection every day.
'You don't have to give up the things you enjoy. But you should [balance] them [with] putting in the reps and staying consistent.'
This approach is less about strict rules and more about embracing a balanced, forgiving mindset. By focusing on steady, manageable efforts in all areas of health, you create space to enjoy life's pleasures without guilt while still supporting your heart over the long term.
Tips for implementing
Allow yourself to enjoy the things you love without guilt or strict rules.
Focus on building healthy habits (most of the time) to support overall wellness.
See indulgences as a natural part of a balanced lifestyle, not as rewards you have to earn.
Practice mindfulness by fully experiencing moments of enjoyment and noticing how they affect you.
Remember that consistency in your healthy habits creates space for balance and joy.
Focus on balance when it comes to nutrition
Dr. Haider follows a balanced and flexible approach to eating. Most days he practices intermittent fasting, but not every day. This approach is supported by a 2024 systematic review, which found that various forms of fasting can reduce cardiovascular risk, especially when combined with regular exercise.
However, recent research has raised concerns about potential risks. For instance, a 2024 study found an association between time-restricted eating (particularly eating within an 8-hour window) and increased risk of cardiovascular death.
More research is needed to fully understand the long-term health effects of intermittent fasting.
Dr. Haider reports that he also tries to limit sugar and processed foods but still occasionally enjoys richer meals like ribeye steaks or creamy pasta. He focuses on long-term consistency over strict rules.
'I manage my overall calorie intake weekly. Some days I eat more than others. It's about what's realistic for enjoyment, but also healthy. A Mediterranean-themed diet is the best place to start.'
Tips for implementing
Focus your meals on vegetables, fruits, whole grains, olive oil, legumes, fish, and nuts.
Limit processed foods and added sugars as much as possible.
Include lean proteins like chicken, fish, and occasional red meat in moderation.
Use herbs and spices to flavor food instead of heavy sauces or excess salt.
Enjoy richer foods (like creamy pasta or steaks) occasionally and mindfully.
Think in terms of weekly balance rather than daily restriction.
Find ways you enjoy moving your body
Many face a challenge with consistency, especially due to chronic pain or a busy schedule. Dr. Haider encourages focusing on what you can do when it comes to physical exercise rather than what you can't.
In fact, research suggests that even just 30 minutes of exercise a week can start to make a difference in your health, especially if you're not currently active.
Dr. Haider enjoys strength training, cycling, and yoga, especially to manage chronic back pain. Even he admits that consistently making time for workouts is one of his biggest challenges, especially with a demanding work schedule and family commitments.
'I know what I want to do. I just have to prioritize the time to actually do it.'
Tips for implementing
Choose physical activities you genuinely enjoy.
Break workouts into short, manageable sessions if time is tight.
Modify activities to suit your body's needs and limitations.
Include flexibility or yoga to help with mobility and reduce pain.
Celebrate any activity, even if it's just a short walk or gentle stretch.
Use daily movement (like walking) to fill in gaps on busy days.
Manage stress through setting boundaries
Dr. Haider has learned to mentally separate work from home life as a way to manage stress. It is not always possible, especially with a demanding job, but drawing clear boundaries helps him stay present and recharge outside of work.
'I try not to do work or think about work when I'm at home. It's not always easy, but it makes a difference.'
Tips for implementing
Set a clear end to your workday and stick to it.
Create rituals to transition out of work mode, like a walk or changing clothes.
Avoid checking emails or messages after work hours when possible.
Be fully present during family or personal time.
Practice saying no to tasks that can wait until the next day.
Be kind to yourself on days when you can't fully disconnect.
Take sleep seriously
Dr. Haider used to believe he could function well with minimal sleep. Now, he sees sleep as one of the most important pillars of heart health. He aims for an average of seven hours per night over the week. If a night is cut short while he's on call, he tries to make up for it later in the week.
'The data is clear. Poor sleep hygiene is associated with negative cardiac outcomes.'
Tips for implementing
Aim for seven to nine hours of sleep each night.
Track your sleep weekly and catch up if needed.
Stick to a consistent bedtime and wake-up time.
Focus on consistent sleep habits over time rather than perfect nights every night.
Limit screens before bed and keep your room cool and dark.
Avoid caffeine or heavy meals late in the evening.
Use restful moments throughout the day to recharge if possible.
Build small, consistent habits
Rather than relying on trendy supplements or complicated devices, Dr. Haider focuses on simple, manageable ways to monitor his heart health.
He pays attention to key markers like cholesterol, blood pressure, and weight through regular check-ups, and uses his phone to track his daily steps. He recommends a goal of at least 7,000 steps a day.
You don't have to track everything all at once. Instead, start with one or two easy habits and build from there.
'There are no proven supplements for heart health. The basics are what matter most.'
Tips for implementing
Use your smartphone's step tracker to stay aware of daily activity.
Aim for at least 7,000 steps a day (more than 10,000 is even better).
Monitor your blood pressure, cholesterol, and weight regularly.
Stay consistent with small daily habits rather than chasing trends.
Choose tools that are simple and sustainable.
Try to be proactive
As we move through different stages of life, our health needs and priorities naturally change. Dr. Haider encourages regularly checking in with yourself to understand what's working and being open to adjusting habits as your body and circumstances evolve.
Rather than waiting for a problem to arise, try to take proactive, manageable steps that support your well-being over the long term.
'When we're young, we often feel invincible,' Dr. Haider reflects. 'But now, seeing patients my age has helped me appreciate how the everyday decisions we make really add up over time.'
Tips for implementing
Regularly assess your habits and routines to see what's working and what isn't.
Adjust your lifestyle choices as your health, age, or schedule changes.
Use personal experiences or feedback from your body to guide improvements.
Don't wait for a health scare to start paying attention to habits.
Teach your children healthy behaviors by modeling them yourself.
Focus on small decisions, like limiting sugar at meals or going for a walk, that add up over time.
Takeaway
Dr. Haider's approach to heart health is grounded, realistic, and rooted in experience. He doesn't chase perfect days or fad advice.
Instead, he focuses on consistent choices that make a long-term difference.
No matter where you are in your health journey, the key takeaway is this: sustainable habits that you can stick with day after day are often more practical and lasting than quick fixes. While rapid changes can lead to meaningful improvements for some people, they're often harder to maintain over time.
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