As we age, our risk of serious diseases like heart disease increases, which makes it increasingly important to keep the health of your cardiovascular system a top priority. Unfortunately, there are many bad habits that might be leading to clogged arteries and a higher risk of heart disease—including a few that a lot of people partake in on a daily basis. Luckily, by making the decision to leave your bad habits behind and make way for a heart-healthy lifestyle, you could do wonders for your overall health.
To shed some light on a few of the worst artery-clogging habits that you should kick immediately to lead the healthiest, longest life possible, we spoke to nutritionist and personal trainer Mary Sabat. She told us that following an unhealthy diet, smoking, and drinking too much could all increase your risk of heart disease. Read on to learn more.
1. Unhealthy Diet
Maintaining a healthy diet is crucial for so many reasons when it comes to your health. As it turns out, it's especially important for keeping your cardiovascular system healthy. Avoiding artery-clogging foods is one major key to lowering your risk of heart disease.
"Poor dietary choices, such as consuming excessive amounts of saturated and trans fats, high levels of refined sugars, and too much sodium, can lead to the accumulation of cholesterol and plaque in arteries," Sabat warns. "This can narrow the arteries and reduce blood flow, increasing the risk of heart disease."
You should pay special attention to your diet as you age, she adds. "As people age, their metabolism tends to slow down, making it easier for unhealthy dietary habits to have a more pronounced negative impact on their cardiovascular health." Got it!
2. Excessive Alcohol Consumption
While many can agree that enjoying a cocktail or a bottle of beer can be a pleasure from time to time, it's important to remember that excessive alcohol consumption can pose a serious risk to your health. In addition to speeding up physical signs of aging, it may also put you at a higher risk of heart disease.
"Heavy drinking can lead to high blood pressure, irregular heartbeats, and increased levels of triglycerides (a type of fat in the blood)," Sabat says. "As people age, their bodies may become less efficient at processing alcohol, making excessive consumption even more harmful to the heart and cardiovascular system." Yikes!
3. Smoking
Smoking is a nasty habit that health experts warn against time and time again. Sabat emphasizes that kicking your nicotine addiction and tossing the cigarettes aside is vital if you want to keep your heart as healthy as possible and live a long life.
"Smoking is a major risk factor for heart disease. It not only damages blood vessels and reduces blood flow, but it also increases the likelihood of forming blood clots and contributes to the development of atherosclerosis (the buildup of plaque in arteries)," she tells us. "As people get older, the cumulative effects of smoking become more pronounced, heightening the risk of heart-related complications." So if you've been looking for one final push to quit, this is it!
The bottom line
Many factors contribute to the health of your heart and your risk of heart disease. These are just three habits that could be taking a toll on your cardiovascular health. It's especially important to make an effort to lead a more heart-healthy life as you enter middle age.
As Sabat reminds us: "It's important for people over 40 to be particularly vigilant about avoiding these habits because the aging process itself can make the cardiovascular system more vulnerable to damage. Arteries naturally lose elasticity and become stiffer with age, which can make them more prone to clogging and narrowing due to the effects of unhealthy habits. Additionally, as people age, their bodies might become less efficient at repairing and recovering from the negative effects of these habits. Therefore, adopting a heart-healthy lifestyle becomes even more crucial to mitigate the risks associated with heart disease as people advance in age." Got it!
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