How to beat heart disease: 8 habits you must fix | Dr. Nour Makarem

Update: 2025-08-28

Description

Heart disease is the world’s biggest killer—and it often strikes without warning. It’s responsible for around 1 in 5 deaths in the US. While these figures are deeply worrying, heart disease is not inevitable.

Decades of research have unearthed many of the risk factors associated with heart health, like poor diet or a sedentary lifestyle. In this episode, Dr. Nour Makarem outlines the latest scientific discoveries in this field and unveils some less-familiar risk factors. Drawing from large-scale population data and the latest wearable tech, she uncovers what makes heart disease so hard to spot, and what we can do today to prevent it.

Nour is a cardiovascular epidemiologist at Columbia University, whose research focuses on how our behaviors—like sleep, stress, and daily rhythms—impact heart disease risk. Her research has helped shape the American Heart Association’s Essential Eight guide to heart health.

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Timecodes
00:00 What is heart health?
01:50 Can poor sleep make you age faster?
03:25 What is heart disease?
06:01 Why high blood pressure is called the ‘silent killer’
07:44 Heart disease is the leading cause of death, but it’s highly preventable
08:54 How good lifestyle choices can add an extra decade of healthy life
10:32 Good heart health can make you biologically 6 years younger
12:19 The 6 pillars of good sleep you’ve never heard of
13:54 The shocking sleep habit that can double your risk of heart disease
15:02 How much can your sleep schedule vary before it becomes a risk?
16:19 Why how you feel about your sleep is a key health metric
19:43 The surprising link between not sleeping enough and gaining weight
22:02 Are sleep tracking devices actually helpful?
24:19 It's never too late to improve your heart health, even with bad genes
27:32 The best time to eat breakfast for a healthier heart
32:20 The American Heart Association's 8 essential habits for a healthy heart
33:39 The recommended amount of exercise you need per week
34:17 Is vaping a risk for your heart?
36:30 The growing health crisis almost 40% of people are facing
37:54 Cholesterol isn't the only number that predicts your heart attack risk
39:50 Why sleeping in is also bad for your heart health
40:55 Avoid these stimulants before bed for better quality sleep
42:12 The single most surprising risk factor for your heart