Dr. Mike Heffernan, a cardiologist and returning guest on Talking with Docs, reveals the five things he personally does to protect his own heart. This isn't textbook advice — it's what a heart specialist actually practices in his own life.
Number one is exercise: 150 minutes of moderate-to-vigorous aerobic activity per week. Not walking — cycling, running, rowing. Research shows this reduces cardiac events and mortality. Number two is eating well — more fruits, vegetables, and legumes, lean cuts of meat, and watching portion sizes. Combined with exercise, this keeps weight in a healthy range.
Number three is knowing your numbers — especially blood pressure and cholesterol. Dr. Heffernan stresses that 85% of your cholesterol is genetically determined, so even fit people with clean diets can have dangerously high LDL. You can't out-exercise bad genetics, and sometimes medication is necessary. Number four is sleep — aiming for seven to eight hours to let the body recover and regenerate. Number five is having a hobby or activity outside of work to reduce stress, lower cortisol, and support mental health.
Key Takeaways
- 150 minutes of moderate-to-vigorous aerobic exercise per week reduces cardiac events and mortality
- Eat more fruits, vegetables, and legumes — lean meats only, watch portion sizes
- Know your numbers — 85% of cholesterol is genetic, so even healthy eaters may need medication
- Prioritize 7-8 hours of sleep for recovery and heart health
- Have a hobby outside work to reduce stress and cortisol levels
