'I'm a cardiologist - I follow this 20-minute rule daily to protect my heart health'
A cardiologist has shared his 20-minute rule that could lower your risk of heart disease by up to 40%. According to the expert consistency is key when it comes to improving your cardiovascular health.
In the UK, cardiovascular disease is a major problem and is linked to around a quarter of all deaths. While some contributing factors to the disease are outside of our control, there are steps we can take to mitigate them.
With this in mind, Doctor Roy Jogiya - chief medical adviser at Heart Research UK and consultant cardiologist at Kingston and St Thomas Hospital NHS Foundation Trust - shared his top tips for a healthy heart. This included three daily habits he follows himself for this reason.
Firstly, he explained the impact stress can have on your heart. “Stress triggers a fight-or-flight response, raising blood pressure, increasing heart rate, and releasing stress hormones like cortisol and adrenaline,” Dr Jogiya said.
“When this response becomes chronic, it could impact blood vessels, increase inflammation and contribute to high blood pressure, arrhythmias, and even heart attacks. Managing stress is just as important as diet or exercise when it comes to heart health. Chronic stress is a silent strain on the cardiovascular system.”
He said that getting even 20 minutes of fresh air a day could have a big impact on your heart by reducing stress, and is something he sticks to himself. Dr Jogiya continued: “For me, it’s about consistency over perfection.
“I follow these top three daily habits to reduce stress. Walking outdoors every day, even just 20 minutes of fresh air, helps clear my head and lower cortisol. Making space for rest, I try to protect my sleep routine and avoid screen time late in the evening.
“Catching up with friends and family, even if it’s a quick check-in, it always shifts my perspective and lowers stress.” Taking control of your stress levels could help to lower your risk of heart disease by as much as 30 to 40%, he said.
Dr Jogiya said: “Consistent habits have the potential to make a difference to heart disease. Daily movement, enough sleep and managing stress can lower your risk of heart disease by 30 to 40%.
“Consistency matters more than intensity. A 10-minute walk, a glass of water first thing in the morning or taking a moment to pause and reflect — these small choices build up over time and can impact the heart.”
While some habits can therefore lower the risk of heart disease, others can have the opposite effect. He explained what people should be avoiding.
“Some habits I advise my patients to try to reduce their risk of heart disease include skipping meals or surviving on caffeine alone, which can spike adrenaline and blood pressure, impacting energy levels,” the doctor said. “Poor sleep habits, such as irregular routines and scrolling on phones late at night, can also disturb melatonin release, impacting sleep quality.
“Unspoken stress and emotional strain may affect the heart before they show up anywhere else. Emotional suppression has been linked to higher heart disease risk.
“It is not uncommon for me to see patients in the clinic who have symptoms including palpitations, breathlessness and chest pain who have had normal cardiac tests and then on further investigation, reveal the symptoms, which have been attributed to stress.”
He added that it is possible to make a difference even if you lead a busy life. Dr Jogiya said: “For those with a busy lifestyle, there are easy heart-healthy habits they can build into their everyday life.
“Pairing habits such as walking while on a call or stretching while the kettle boils while making a brew are great ways to build a heart-healthy lifestyle. Creating these routines does not need to feel like a chore; meal prepping ahead of time or setting a ‘wind-down’ phone reminder can help you reach your goal.
“Most importantly, don’t underestimate short bursts - five minutes of breathing, fresh air or movement can reset your whole day. My approach has been to make it sustainable. I do not aim for perfection, just what is doable.”
To improve your heart health, the NHS recommends:
- Eating a healthy, balanced diet
- Cutting back on saturated fats
- Exercising regularly (at least 150 minutes a week)
- Giving up smoking
- Cutting back on alcohol
- Keep your blood pressure under control
- Keep your diabetes under control
- Take any prescribed medication.
If you are concerned about your heart, you should speak to your GP.
Daily Express
