Numerous daily habits significantly impact heart health. The U.S. Health magazine website summarizes several heart-damaging habits to avoid in daily life.
1. Prolonged TV viewing. Sitting for hours watching television increases the risk of heart attack and stroke.Judith Hochman, Director of the Cardiovascular Clinical Research Center at NYU Langone Medical Center, notes that intermittent exercise cannot compensate for the health damage caused by prolonged sitting, as inactivity affects lipid and blood sugar levels. She advises older adults not to sit in front of the TV all day but to get up and move around frequently.
2. Suppressing negative emotions and self-isolation. Stress, hostility, and depression are detrimental to heart health.Everyone experiences negative emotions occasionally, but how they are managed impacts heart health. Dr. Hochman notes that individuals who bottle up stress and isolate themselves face higher heart disease risks, while those maintaining strong family, friend, and community connections tend to enjoy better health and longevity. When feeling down, she advises confiding in a trusted friend.
3. Ignoring snoring. Snoring may signal serious health risks like sleep apnea, which can cause blood pressure spikes. Over 18 million U.S. adults have sleep apnea, increasing their heart disease risk. Overweight or obese individuals face higher sleep apnea risks.Robert Ostfeld, associate professor at Montefiore Medical Center in New York City, advises that individuals who snore frequently and wake up feeling exhausted should seek medical evaluation.
4. Skipping dental flossing. A clear link exists between gum disease and heart disease. Without flossing, sticky, bacteria-laden plaque builds up over time, triggering gum disease. Oral bacteria can cause systemic inflammation, leading to atherosclerosis. Therefore, treating gum disease helps improve vascular function.
5. Exercising only on weekends.Many people are too busy during the week to exercise, forcing them to cram workouts into weekends. Dr. Hochman believes that for exercise to prevent heart disease, it should be gradual and treated as a long-term, regular activity—not sporadic.
6. Ignoring physical symptoms.If you previously climbed three flights of stairs effortlessly but suddenly experience shortness of breath or chest tightness after just one flight, it could signal a heart attack requiring immediate emergency care. Earlier treatment lowers the risk of permanent heart muscle damage.
7. Smoking and heavy drinking. Excessive alcohol consumption correlates with elevated risks of hypertension, high blood lipids, and heart failure.The extra calories in alcohol can also lead to weight gain, posing a threat to heart health. Dr. Ostfeld notes that smoking has catastrophic consequences for the heart, and even living under the same roof as a smoker carries significant health risks. Approximately 46,000 people in the U.S. die each year from heart disease related to secondhand smoke.Excess weight is a major risk factor for heart disease. To eat less, avoid large portion sizes and replace sugary drinks with water. Dr. Hochman also recommends reducing intake of "empty calorie foods." Foods high in sugar and fat but low in essential nutrients like vitamins, minerals, and protein are termed empty calories. Overconsumption increases the risk of obesity and diabetes.
9. Excessive red meat consumption. Red meat contains high levels of saturated fatty acids. Overconsumption of processed meats (such as bacon and sausages) also increases the risk of cardiovascular disease and colorectal cancer. Dr. Ostfeld recommends that animal-based foods should not exceed 10% of the diet.
10. Lack of fruit and vegetable intake.Studies show that people who eat 5 or more servings of fruits and vegetables daily have a 20% lower risk of heart disease compared to those who consume fewer than 3 servings per day.
11. Craving salty snacks. The more salt you consume, the greater your risk of elevated blood pressure. Healthy individuals should limit daily sodium intake to no more than 6 grams, while those with hypertension or aged 50 and older should aim for under 4 grams.