We asked three cardiologists what they do for their heart health. These are her non-negotiables

Even if you realize that heart disease is the leading cause of death in women, the fact that it accounts for one in three deaths is still a remarkable statistic. But there is hope: Most cardiovascular diseases are preventable, say top cardiologists.

Protecting your heart may seem like a big task, but if you ask a cardiologist (or three) what they do in their daily lives to promote heart health, their answers are actually pretty simple.

Meet the experts: Sharonne N. Hayes, MD, is a cardiologist and professor of cardiovascular medicine at the Mayo Clinic, where she founded the Women’s Heart Clinic. Martha Gulati, MD, is a cardiologist specializing in women’s hearts at the Cedars-Sinai Heart Institute and the president-elect of the American Society for Preventive Cardiology. Jennifer Mieres, MD, is a cardiologist and author of Heart Smarter for Women.

Here’s what these three leading cardiologists are doing to show their hearts some love.

READ MORE: 5 Heart Disease Risk Factors Every Woman Needs to Know About

You have a consistent workout routine

All three doctors mentioned that they get active practically every day. As you’ve probably heard, your heart is a muscle and exercise can help you strengthen it. Everyone does it a little differently:

Find multiple excuses to take action

• Dr. Gulati wakes up early to do a virtual strength training class at the Lululemon Studio, followed by a two-mile run with her dogs. (Having a dog actually has benefits for your heart health, reducing your risk of a heart attack or stroke by 31 percent, according to the AHA.)
• Since she doesn’t own a car, she walks five kilometers to work and back. “People shouldn’t underestimate the power of walking,” she says.

Follow the motto of Dr. Mieres: “Move every day.”

• She typically works out for 30 minutes a day and logs eight to ten thousand steps, which she tracks on her trusty Apple Watch.
• For Dr. For Mieres, it’s the challenges with the Apple Watch that get her excited about the move. Last year she completed every single Apple Fitness Challenge.

Dr. Hayes gWe are creative when it comes to finding ways to enjoy exercise

• Dr. Hayes’ goal is to exercise 30 to 40 minutes a day… but in reality, she exercises for as long as shown in the TV episode while on the treadmill, elliptical machine or bike, which ends up being closer to 42 minutes.
• Sport is about finding what’s most fun, she says. Whether she’s finding ways to fit in her kids, organizing a hiking group for her mom, or incorporating fitness into her vacation plans, she’s constantly looking for ways to stay active, especially because, like most women, she’s so busy. “There is a solution if we are creative,” she says.

And while cardio comes to mind when it comes to heart health, all three doctors also mentioned the importance of strength training at least twice a week. Whether you do bodyweight exercises, use bands, or lift weights, strength training can help improve your metabolism, cholesterol, weight, blood pressure, and blood sugar, says Dr. Gulati, all of which can have a positive effect on your heart.

Training for heart health: Aim for 30 minutes of activity per day and two days of strength training per week.

READ MORE: 7 strange signs you might have a heart problem

They don’t eat much meat

Dr. Hayes, Dr. Gulati and Dr. Mieres all follow what they call a “heart-healthy diet.” This is what it looks like: a colorful plate, complex carbohydrates, lots of fruit and vegetables – and not much meat. (Dr. Gulati actually eats a mostly vegan diet, aside from the occasional French cheese in Paris.) That’s because meat typically contains higher levels of saturated fat, which can form plaques in your arteries and raise cholesterol, says Dr. Gulati. Meats with higher levels of saturated fat, such as red meat, are particularly at risk for heart health when eaten in larger quantities.

One source of meat the doctors eat: fish, twice a week. Fatty fish like salmon, anchovies, sardines and bluefin tuna are rich in omega-3 fatty acids, which can reduce the risk of heart disease, says Dr. Hayes.

But eating meat doesn’t mean your heart health is completely at risk. “You can have a healthy diet and still eat meat, but it would certainly be better for all of us if we made meat a side dish rather than the middle of the plate,” says Dr. Hayes.

Eat for Heart Health: Eat a colorful plate with lots of fruits and vegetables and eat fatty fish twice a week.

READ MORE: 7 foods you should eat for a healthy heart, according to a nutritionist

You aim for (at least) seven hours of sleep

Getting enough sleep is easier said than done, especially if you’re a doctor, but all cardiologists strive to get seven hours a night. “The science really suggests that we get at least seven hours of good sleep a night,” says Dr. Hayes.

Research is still ongoing, but so far scientists believe that the benefits of sleep for the heart are linked to inflammation. “Sleep is a time when inflammatory markers are reduced,” says Dr. Mieres. “We know that many cardiovascular diseases are caused by inflammation.”

Sleep for heart health: Aim for at least seven hours of sleep per night.

READ MORE: The 32 Best Sleep Products That’ll Take You to La-La Land, STAT

You just spend a few minutes trying to control your stress

Managing stress whenever possible can also have benefits for your heart. “Stress definitely affects the heart, especially in women,” says Dr. Gulati. For example, chronic stress can increase blood pressure and cortisol, she says.

When it comes to stress management, cardiologists only spend a few minutes on it each day. Dr. Gulati ends her day thinking about the best part of her day and Dr. Mieres spends five minutes every day doing a guided meditation on the Happier app. “I try to laugh too,” says Dr. Mieres. “I try to find a comedy, even if it’s only half an hour long, so I can de-stress.”

Stress Relief for Heart Health: Find a simple, five-minute mindfulness exercise to help you relax. This could be journaling, a short meditation, or even watching your favorite show.

READ MORE: 8 Simple Yoga Moves to Reduce Stress

They know their heart healthy numbers

To keep track of your heart’s health, it’s important to actually know what’s going on there. That’s why cardiologists stay up to date with annual visits to their doctors. They pay attention to cholesterol, glucose and blood pressure and know with certainty what the values ​​are – and whether they are within the normal range.

A normal cholesterol level is total cholesterol <150 mg/dl, with LDL at or below 100 mg/dl; The normal glucose level is less than 100 ml/dl. and normal blood pressure is <120/80. Once you're in your 50s, blood pressure starts to rise, says Dr. Hayes, so this is an age group that wants to be particularly conscious of their results.

But it’s not just about knowing their numbers, it’s also about taking steps to get them in good condition, says Dr. Hayes, who is taking medication to treat her hereditary heart disease. Your doctor will best understand what this means for you.

Take a look into heart health: Make sure you have an annual check-up with your primary care doctor and discuss your lipid profile, glucose and blood pressure with your doctor.

Do you feel like you need to change several things to improve your heart health? Don’t let it overwhelm you, says Dr. Gulati. Start with just one!

This article by Olivia Luppino was originally published on Women’s Health US.