Which diet, exercise and sleep patterns are best for heart health? Top cardiologist shares his routine | Health and Wellness News

Meal plan: For breakfast, I include good fats (mono or polyunsaturated), like olive oil or a dash of home-made butter, on a single multigrain toast with a poached egg complete with yolk. Good fats give you much more satiety than refined carbohydrates which are rapidly broken down and make you hungry in two hours. High carbohydrate-consuming people inevitably have a higher rate of diabetes and heart disease.

I do not use sandwich spreads, any relish or dip of any kind as they are processed, contain preservatives and high in fat and calories. Mayonnaise itself has 90 calories per tablespoon.

Egg contains little saturated fat — about 1.5 grams — but healthy micronutrients, vitamins and 6 g protein. If you have really high cholesterol and want to reduce your dietary intake, have egg whites without the fat.

I usually follow this up with fibrous and watery fruits, which are low on sugar. Round it off with some tea. I never eat anything out of a packet, not even convenience foods like pre-mixed soups or curry paste. My snacks are all about salads and fruits that have been freshly cut and brought from home. I also have raw nuts like groundnuts and almonds, which can be pan-roasted should you want.

My lunch and dinner usually look the same — A dal, a bowl of vegetables and a slice of paratha stuffed with green leafy vegetables. Boiled or steamed chicken or fish can be had by others.

Rice, when I have it, is unpolished and my cooking medium is cold-pressed oil. Refined oils are processed, use heat and chemicals and are devoid of nutrients. I make sure to have dinner three hours before my sleep, at work if need be.

Watch your beverages

I usually have three half-cups (equivalent to one-and-a-half cups) of black coffee through the day before my surgeries. This perks me up without aggravating blood pressure or elevating anxiety. I avoid sodas and fizzy drinks. Those who are still into it, should take no sugar and salt but just add a lime and have it.

After studies that point out how alcohol is toxic for the heart and is carcinogenic, I have given it up completely. There was a time when I would have 60 ml single malt in a week but even that little amount adds empty calories. Alcohol triggers quick calorie buildup as you binge-eat on appetisers, eating what you should have eaten in two days.

Plan your activity

The heart does not know mathematics. All it needs is enough exercise to keep it functioning smoothly. I always take the stairs and keep walking up and down the corridors to meet my step counts. I am good with 15 minutes of treadmill, 15 minutes of weights (10-15 kg weights are enough) and floor exercises. Keep walking, in your room or balcony, till you reach your target.

Sleep hygiene

I try to be home by 9.30 pm, finish my step counts if I miss them by chance, and sleep between 10.30 pm and 11 pm. I watch just one episode on Netflix, do not respond to needless messages on phones but take emergency calls from the hospital. That’s how I get deep sleep.

(Dr Singh is chairman, cardiology, Max Saket, New Delhi)