A few simple rituals can help keep your heart healthy this holiday season – and all year round.

Cardiologist based in Ohio Dr David Sabgir tells the Post the two rules he always follows to keep his ticker running, and they don’t involve any major changes to his lifestyle.

Take a daily walk

Sabgir, who launched the Walk with a Doc initiative in 2005 to inspire communities through movement and conversation, says both principles of activity can help you stay fit during December’s days of deep indulgence.

The health benefits of daily walking are no longer in doubt: facilitate digestion To improve mood, taking a step is undoubtedly a step in the right direction.

“It’s good to move daily for many reasons, but especially this time of year,” he said. “Walking is a proven way to reduce many major risk factors for heart disease, including blood sugar, blood pressure, cholesterol levels and high body mass index. »

A low-impact alternative to running or other high-intensity workouts, walking is effective, accessible, and can help you live a longer, fuller life.

Recent research has revealed that taking 5,000 steps three times a week for two years could add three years to a person’s life expectancy and reduce their healthcare costs by up to 13%.

According to the Physical Activity Guidelines for Americansadults should aim for 150 minutes of moderate-intensity physical activity and two days of strength training per week. The good news is that these minutes of moderate intensity can include brisk walking.

Experts recommend moving to the rhythm of a fast-paced song, around 100 beats per minute, to ensure your heart rate reaches that elevation point.

“In addition to cardiovascular benefits, improvements in cognitive function and memory, mood and stress, and longevity have all been documented,” Sabgir said.

“Try to take a 30-minute walk five times a week and move at a faster pace than a stroll. Gather your friends and family for a walk after holiday meals. Movement is better than nothing, so don’t worry if you only have 15 minutes a day: it all adds up! »

Indeed, a 2021 study found that as little as 10 minutes of movement can help improve your body, while a study in the magazine Nutrients found that walking after eating helps stabilize blood sugar levels – repeated spikes in blood sugar over a prolonged period can lead to insulin resistance, increasing the risk of type 2 diabetes.

Stay hydrated

“Drink plenty of water to help control hunger and maintain good overall health. Water fills our stomach and helps us feel full,” Sabgir said.

A study carried out at Wageningen University in the Netherlands showed that participants who drank a milkshake followed by lots of water refueled faster than those who drank just a little water.

Simply put, drinking water before or after meals can help you feel full, which could lead you to get into the habit of eating smaller meals. Water is also helpful because it can distract us from other, less healthy drinks like soda and energy drinks.

As Sabgir noted, a cold glass of natural champagne isn’t the only source of hydration. “You may not realize it, but you can also get water from foods like fruits and vegetables. Avocados are mostly water – in fact, 72% of their weight is water.

The body absorbs about 20% of the water it needs from food sources. Besides avocados, which ones boost your hydration?

“Foods to consume more to hydrate would be fruits and vegetables with a high water content. This includes celery, cucumbers, watermelon and zucchini. These help with hydration because they contain 90% water or more,” said Courtney Smitha dietitian based in Florida.

And these foods can pose a triple threat.

“These foods also provide you with vitamins and minerals, as well as fiber. From a general health perspective, most Americans don’t get enough fiber. So you kill three birds with one stone; it’s basically a way to multitask,” she told the Post.

Sabgir has already shared his simple tips for enhancing comfort food favorites without sacrificing flavor.