Dr. Haider, a cardiologist and social media advocate for heart health, shares eight practical habits he personally follows to keep his heart strong.
Dr. Haider, a cardiologist in New York 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.
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.
“Especially since I have kids, I focus on small daily decisions that can impact longevity,” he says.
Tips for implementing
- Treat your health habits as essential appointments, not optional ones.
- Start with one or two priorities rather than trying to do everything at once.
- Reflect weekly on how your habits and decisions align with your overall goals.
- Celebrate progress (even if small) and acknowledge the impact of consistent small steps.
- Remember that taking care of yourself helps you be there for those you love.
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 focus on healthier living.”
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.
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
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 such as ribeye steaks or creamy pasta. He focuses on long-term consistency over strict rules.
“I manage my overall calorie intake on a weekly basis. 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 and healthiest heart diet to keep as a core focus.”
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.
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.
The
They also advise adding moderate to high intensity muscle-strengthening activities on at least 2 days per week and spending less time sitting, since even light activity can offset some risks of a sedentary lifestyle.
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.
“What I need to do better is prioritize time to get my reps in, which is difficult with family time and a busy work schedule,” he says.
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.
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 have learned to compartmentalize work and home life very separately. When I am home, I try not to do work or think about work issues (though sometimes I have to).”
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.
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.
“Poor sleep hygiene has been associated with negative cardiac outcomes. I try to average 7 hours a night over the course of a week. So if I am on call and sleep only 4 hours, I will make sure to try and catch that up over the next few nights.”
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.
- 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.
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,” he says. Instead, 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.
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. “As I get older and I start to see cardiac patients my age having issues, I would say I pay more attention to habits such as dietary choices, habits, movement, and sleep.”
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.
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.
Dr. Haider concludes, “take a balanced approach and one with moderation in mind.”
Heart Health Reset
The Heart Health Reset is a 7-day guide to caring for your heart through small, realistic habits you can build into everyday life. Each day will focus on a different area of heart health, including movement, diet, and emotional well-being, along with guidance from medical experts and practical tips you can integrate into your daily routine.
There’s no pressure to do everything at once. This reset is about learning what supports your heart and building long term habits.
Continue your heart health journey
The Heart Health Reset is just one place to start. You can explore more by visiting Healthline’s Heart Health Hub.