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Cardiologist on American Heart Month: small changes — stop smoking, cut salt, move 15 minutes three times a week
Summary
Montefiore cardiologist Dr. Carlos Navarro told BronxNet viewers that stopping smoking, reducing salt, managing weight and short regular exercise sessions can cut cardiovascular risk; he recommended home blood-pressure checks and 7–9 hours of sleep.
In recognition of American Heart Month, Dr. Carlos Navarro, a cardiologist with Montefiore Health System, told BronxNet that modest, consistent changes can reduce the risk of cardiovascular disease.
Navarro distinguished modifiable risk factors — smoking, excess weight, physical inactivity and diet — from nonmodifiable ones like age and genetics. "The number 1 will be for me, just stop smoking," he said, adding that it's "never too late to stop smoking." He recommended brief but regular physical activity: "any kind of exercise that you can do for 15 minutes, 3 times a week is good for me." He also advised aiming, in general, for a body‑mass index between 19 and 25 as a simple gauge of healthy weight.
On diet, Navarro identified the Mediterranean and DASH diets as those most clearly associated with increased life expectancy and blood‑pressure control. He urged viewers to reduce salt intake as a practical step to lower blood pressure. For monitoring, he recommended home blood‑pressure cuffs and regular checks: "check your blood pressure, practically every morning and at night before bed," to observe trends.
Navarro also stressed sleep and stress management: he said 7–9 hours is the "golden area" for sleep and noted that exercise can help reduce stress. The segment closed with a reference for more information at the website mentioned in the broadcast.
