The secrets of a healthy heart, revealed by three legends of heart surgery
What if longevity wasn't a mystery reserved for a select few, but rather the result of simple and effective habits? Three giants of cardiology—Dr. Michael DeBakey (who died at 99), Dr. Elsworth Wareham (who died at 104), and Professor Leo Bokeria—not only saved thousands of lives but also lived well beyond 90 in remarkable health. Their personal routines, supported by years of experience and scientific research, reveal a surprisingly accessible approach to heart health. Here are their most significant lessons.
The morning mistake to avoid to protect your heart
Every morning, millions of people start their day with a cup of coffee. Yet, according to Professor Leo Bokeria, this habit, when practiced on an empty stomach, can have detrimental effects on the heart. Drinking coffee without having eaten beforehand strongly stimulates the secretion of gastric acid, which can, in the long term, cause gastritis, ulcers, and chronic inflammation—all factors that weaken the cardiovascular system.
To counter this, Professor Bokeria recommends a very simple routine: keep a glass of lukewarm water near your bed to drink as soon as you wake up, do some gentle physical exercises, then have a balanced breakfast before enjoying your coffee.
He also emphasized the importance of a healthy sleep-wake cycle. "Those who get up early live each day to the fullest," he often said. This observation, far from being merely poetic, is based on a study published in the Journal of Clinical Sleep Medicine , which shows that early risers have better markers of cardiovascular health than night owls. His ideal schedule: bedtime between 10 p.m. and 11 p.m., wake-up between 6 a.m. and 7 a.m., and exercise completed before 8 a.m.
The Unexpected Power of Laughter According to Dr. DeBakey
Dr. Michael DeBakey, considered one of the fathers of modern cardiac surgery, had an unexpected remedy for heart disease: laughter. "Laughter is not just a cure, it's a preventative measure," he asserted. And this intuition is validated by science: a study published in 2017 in the American Journal of Cardiology demonstrated that regular laughter reduces arterial stiffness and improves blood flow.
His lifestyle was remarkably disciplined: he woke up every day at 4 a.m., followed by 15 pull-ups, squats, and push-ups, then walked to work in all weather. As for his diet, he followed an unusual principle: dividing his dinner in two, eating half in the evening and the other half at breakfast. But his most controversial stance concerned butter, which he considered more dangerous than stress. He completely eliminated it from his diet and lived to be 99, performing over 60,000 surgical procedures during his career.
A plant-based revolution spearheaded by Dr. Wareham
Among the most radical approaches is that of Dr. Elsworth Wareham, who performed his last operation at the age of 95 and drove his car until he was 99. At 50, after decades of field observations, he noticed a striking correlation: his vegan patients had significantly cleaner arteries than those with a diet rich in animal products.
This observation led him to formulate what he called the "Asian paradox." During his work in Asia, he observed a striking contrast: in Western countries, cardiovascular diseases linked to atherosclerosis were widespread, while in rural Asian communities, he encountered more congenital heart defects. He attributed this major difference to diet: a predominantly plant-based diet in rural Asia, versus a diet rich in animal products in the West.
His diet quickly became legendary in medical circles. In the morning, he ate whole-grain cereal with plant-based milk, accompanied by fresh fruit and nuts. In the late afternoon, before 4 p.m., his meal consisted of legumes, raw vegetables, additional nuts, tea, and a little orange juice. He also made sure to drink at least six glasses of water a day.
Small gestures with big effects
The three surgeons shared a fundamental belief: it is small, consistent changes that produce lasting transformations. Here are some simple substitutions they recommended:
Replace the butter with avocado or olive oil
Avoid fried foods; opt for steaming or baking.
Start your day with lukewarm water instead of coffee
Have your last meal between 4pm and 6pm
Forget processed snacks, opt for fresh fruit and nuts.
An unexpected food to cleanse your arteries
Professor Bokeria also highlighted a surprising food: dark chocolate with 90% cocoa. According to recent studies, this type of chocolate can help lower blood pressure, reduce inflammation, improve blood circulation, and decrease the risk of heart disease. However, he cautioned: "Only chocolates with very low sugar content provide these benefits. The higher the percentage of cocoa, the better the cardiovascular effects."
Movement, the best prescription
Beyond diet and sleep, another essential pillar emerges from their practices: walking. Dr. DeBakey called it "the most underrated heart medicine," while Dr. Wareham never stopped walking, even after 100 years. Their shared recommendation:
Walk for at least 30 minutes a day
Alternate between a brisk pace and a leisurely pace
Favor consistency over intensity
If possible, go for a walk in the morning
A living legacy
In total, these three doctors have accumulated 302 years of life experience, proving that optimal cardiovascular health does not depend on extreme treatments, but on a consistent lifestyle rooted in simple habits. Plant-based diet, daily physical activity, regular sleep, stress management, and a structured morning routine: each of these elements forms an essential part of the whole.
As Dr. Wareham so aptly put it: "The choices you make today shape the heart you will have tomorrow."
These recommendations, from leading figures in medicine, deserve careful consideration. However, before making any significant lifestyle changes, always discuss them with your healthcare professional, taking into account your individual medical history.
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