- A cardiologist recommends filling your plate with fresh produce, lean proteins and heart-healthy fats this summer.
- Daily walks and going outside are easy ways to stay active and absorb vitamin D.
- Staying consistent with exercise and a healthy morning routine is key.
With longer days and an abundance of fresh produce, summer is the perfect time to make simple changes that support long-term heart health. At the top of the season, we asked cardiologist David Sabgir, MD, for his top heart-healthy tips that are easy to include in any summer routine.
“With the warmer days ahead, summer is a great time to kick off conscious, heart-healthy habits,” the cardiologist tells EatingWell. “A well-balanced approach to diet, exercise and overall lifestyle offers powerful benefits for heart health at any stage in life.”
Sabgir, who is the founder of Walk with a Doc and partner of Avocados – Love One Today, shared his go-to recommendations for heart health, from foods to focus on to ways to move for better heart health. Here are the five things the doctor suggests for everyone, especially in the summertime.
Highlight In-Season Produce
The cardiologist recommends ample consumption of fresh fruits and vegetables paired with lean protein sources. Centering your meals around in-season produce can be a more delicious, vibrant way to prioritize essential nutrients.
“Some of my go-to summer produce include leafy greens like spinach and kale, which provide vitamin K and antioxidants that may reduce cholesterol levels and support overall heart health,” Sabgir shares.
For breakfast, overnight oats (like these Lemon-Blueberry Overnight Oats) are a refreshing choice to highlight antioxidant-rich berries that are in season. Lunch can spotlight summer leafy greens in a salad or sandwich, and dinner during the warmer months calls for no-cook options like loaded wraps or veggie-packed chicken salad. Even better, turn on the grill and char up heart-healthy salmon with veggies or prep some fish tacos topped with bright salsa, slaw or freshly sliced avocado.
Speaking of avocado, the cardiologist is an advocate for the fatty fruit due to its heart-healthy benefits. “In a meta-analysis (202 participants, seven studies), researchers compared avocado-inclusive diets to avocado-free diets to look at the effect that eating avocado has on cholesterol levels,” he explains. “The Avocado Nutrition Center funded the study, and although more research is needed to generalize the results to all people, the findings support the growing body of evidence demonstrating avocados as a heart-healthy fruit.”
Walk When You Can
Walking is not just one of the most simple forms of exercise; it can help your overall health as it can provide blood sugar control, support cognitive function, aid healthy digestion and help your heart.
“Walking is one of the easiest, most affordable and accessible ways to [move],” Sabgir says. “It can lower the risk of heart disease and strokes, help regulate blood pressure and cholesterol and even strengthen our muscles and bones.”
You may think that walking 10,000 steps a day is the ideal number to hit, but it’s more about consistency than number of steps. In fact, a 2024 study found that walking just 3,600 steps a day could reduce your heart failure risk by 26%. Get moving to reap the benefits!
Maintain a Morning Routine
A good morning routine can help set a positive tone for the rest of your day, and it can promote healthy habits, per Sabgir.
“I’m also a strong proponent of having a consistent morning routine,” the cardiologist states. “For example, I like to start my day with a nutritious breakfast and a brisk walk to get the blood pumping. Consuming key nutrients in the morning like good fats and fiber helps set a positive tone for the rest of my day.”
Meal-prepping nutrient-rich breakfasts and starting your day with a walk are healthy habits that can help you feel your best.
Go Outside
Your morning routine and daily walks should include some outside time, especially in the summer when the weather permits. Enjoying sunny summer days may have more benefits than you’d think.
“Being outdoors encourages physical activity—whether it’s walking, hiking, gardening or biking—and all of that movement boosts cardiovascular wellness,” Sabgir explains. “Sunlight also helps your body produce vitamin D, which plays a role in regulating blood pressure.”
Getting enough vitamin D has been shown to support bone health, boost mood and support the immune system. These are just a couple of the reasons why basking in the summer sun is important—just be sure to wear sunscreen!
Stay Consistent
Finally, all of the above things can only make a difference if they’re a regular part of your daily life. Consistency is key, and the cardiologist says that staying consistent with heart-healthy habits should be a top priority.
“Consistency matters more than intensity,” Sabgir says. “Whether it’s food or fitness, small, sustainable changes add up. Prioritize a balanced diet full of fresh fruits and vegetables, lean proteins and whole grains, and aim for at least 150 minutes of moderate physical activity per week. The best thing you can do for your heart is to treat it well every day—not just when problems arise.”
Manifest your best summer self by incorporating a nutritious eating pattern and healthy lifestyle in your day-to-day life. Remember that big changes don’t have to happen overnight, so consider incorporating one or two of these tips just to start, and give yourself grace when trying to add new healthy habits to your routine. For more personalized advice, talk to a healthcare professional or dietitian to see what habits make sense for you.
