A healthy heart is one major building block of a long, healthy life. Your cardiovascular system plays a crucial role in your overall wellbeing—so making it a priority is paramount. Unfortunately, though, many of us partake in daily habits that can take a serious toll on our heart overtime, from regularly eating unhealthy foods to failing to get enough sleep.
To shed some light on a few common habits that could clog your arteries, raise your blood pressure, and increase your risk of heart disase, we spoke to Dr. Nick West, a cardiologist and Chief Medical Officer & DVP of Global Medical Affairs of Abbott’s vascular business; Lisa Richards, dietitian and creator of The Candida Diet; Michael O. McKinney, a physician and a specialist in cardiovascular health; and Dr. Olalekan Otulana, GP and physician. Find all of their warnings—and learn more about the risks of each of these habits—below.
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1. Sedentary Lifestyle
Regular physical activity strengthens the heart muscle, enabling it to pump blood more efficiently with less effort. A sedentary lifestyle, on the other hand, can lead to a weaker heart that has to work harder to circulate blood, increasing blood pressure.
"Indisposition for routine exercise is attributed to excessive weight gain and thus a weakened heart muscle. Inactivity also puts pressure on the heart, where the heart has to work harder to pump blood, which in turn leads to the rise of pressure levels. Prior evidence also shows that hypertension, a condition that is characterized by enough blood pressure, is a result of consistent inactivity," he says.
2. Chronic Stress
Chronic stress can lead to high blood pressure and cardiovascular issues by activating the sympathetic nervous system, increasing inflammation, promoting unhealthy lifestyle choices, causing hormonal imbalances, and disrupting sleep.
"Stress lasting for a long time results in the release of hormones such as cortisol and adrenaline in the body, which increases the blood pressure for a while. Whether it is short-term or acute, stress is hazardous and, when chronic, causes high blood pressure continually, with time affecting the heart and blood vessels. The advice results in a higher incidence of heart attacks, strokes, and other cardiovascular complications," says McKinney.
3. Too Much Sugar
You likely already know that excess sugar consumption is never a great idea for your health. But did you know that it could take a serious toll on your heart, in particular? Richards warns that "high sugar intake can be bad for heart health for several reasons," starting with an increased risk of obesity. It's no secret that consuming high amounts of added sugars can lead to weight gain over time, which can increase your risk of heart diseases.
Additionally, a high sugar intake may lead to type 2 diabetes due to increased insulin resistance. "Diabetes is a major risk factor for heart disease," Richards tells us.
A high sugar intake may also lead to increased inflammation in the body, which can cause atherosclerosis. Richards describes this as "a condition in which plaque builds up in the arteries and can lead to heart disease." Other health effects of eating too much sweet stuff include increased levels of triglyceride (a type of fat found in blood) and increased blood pressure, both of which put your heart at risk of disease.
Overall, it's best to keep your sugar intake to a minimum if you're concerned about your cardiovascular health. While indulging in a bit of dessert every now and then won't kill you, making it a habit could have serious consequences over time.
4. 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!
5. Neglecting Regular Health Checkups
High blood pressure often has no noticeable symptoms, earning it the nickname "the silent killer." Without regular checkups, a person may not realize they have hypertension, allowing it to persist unchecked.
"Not checking on the blood pressure and cholesterol levels, it is possible to overlook problems and not address them. Most patients with high blood pressure do not experience any symptoms, which is why it is often referred to as the 'silent killer.' A routine check-up is important in the early detection of high blood pressure and therefore proper management of the condition so as not to lead to severe cardiovascular complications," he notes.
6. Eating Fried Foods
We know: fried foods are undeniably delicious. From chips to donuts to fried chicken, these are among the most craveable foods. But the unfortunate truth is that they can wreak havoc on your body.
"Deep fried foods contain trans fats and oxidised oils which heighten inflammation, damage artery walls, and elevate cholesterol levels," Dr. Otulana says. Baking or air-frying can offer a safer alternative when you're craving something crunchy. And it can taste just as great!
7. Ignoring Sleep Apnea
Poor sleep quality is linked to higher levels of stress hormones, increased blood pressure, and a greater risk of heart disease and stroke. Over time, the cumulative effect of inadequate sleep can have severe consequences for cardiovascular health.
"Hypertension and sleep apnea have a very close relationship. Hypertension, which is characterized by unstable breathing or pauses in breathing cycles during sleep, can lead to increased blood pressure at night and during the day. If untreated, sleep apnea results in hypertension that becomes chronic and increases the risk of such cardiovascular episodes as heart attacks and strokes," McKinney says.
8. Too Much Red and Processed Meat
Who doesn't love eating a juicy burger or a beef-packed burrito? How about a salami sandwich or some beef jerky? Unfortunately for those of us who love the taste of these foods, eating too much red meat and processed meats can clog your arteries and put you at risk of heart disease over time.
"Consumption of both red meat and processed meats has shown a consistent relationship across multiple studies with increased risks of heart disease, cancer and diabetes—with the extent of increased risk varying with the amount of red meat eaten," Dr West tells us.
The good news is that you don't have to cut out red meat altogether (although that wouldn't be a bad idea for your health). Instead, it's simply important to limit your consumption of it as much as possible. "Red meat is a good source of dietary protein, iron and vitamin B12—but current guidance, despite such benefits, is to limit intake to no more than 2 or 3 servings per week," he concludes.
All in all, while ignoring your cravings and betraying your night owl tendencies may seem like difficult lifestyle changes to make, they're the best decisions for your heart at the end of the day. Your body will thank you in the long run!
9. 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!
