Heart health is a crucial component of your overall wellbeing; the condition of your cardiovascular system plays a pivotal role in the health of your entire body. Luckily, there are many healthy habits you can incorporate into your daily routine in order to optimize the health of your heart. However, there are also many bad habits that could take a major toll on your cardiovascular system if you’re not careful.
@dr.nick.zyrowski These destroys your heart health #drnickzyrowski #hearthealth #sedentarylifestyle #prematuredeath #heartattackchallenge #heartsmart ♬ original sound – Dr. Nick Zyrowski
In a recent TikTok video, Dr. Nick Zyrowski, a health and wellness expert, has outlined three factors that can wreak havoc on your heart health. “Heart disease is the number one killer worldwide, and there’s three things that lead to it,” he says. According to him, leading a sedentary lifestyle, consuming too many trans fats, and maintaining a high sugar-diet are three of the worst habits that could “destroy your heart.” Learn more about the risks of each of these habits below.
1. Sedentary Lifestyle
Dr. Zyrowski underscores the detrimental impact of a sedentary lifestyle on heart health. "First is going to be a lack of exercise–a sedentary lifestyle," he says. "Exercise is so necessary for your genetics that if you’re not doing it, it’s considered a deficiency."
Like he says, physical inactivity is a key contributor to the development of cardiovascular issues, and its detrimental effects on the heart are well-documented. When individuals engage in insufficient physical activity, the heart muscle weakens over time, leading to decreased efficiency in pumping blood throughout the body. This weakened state can result in the accumulation of fatty deposits in the arteries, raising the risk of atherosclerosis—a condition where arteries become narrowed and hardened. Additionally, a sedentary lifestyle is often linked to other risk factors for heart disease, such as obesity and high blood pressure.
Regular exercise, on the other hand, enhances cardiovascular function, strengthens the heart, and helps maintain healthy blood pressure and cholesterol levels. Luckily, there are plenty of great types of exercise to choose from to keep your heart in great shape.
2. Trans fats
Moving on to the second heart-destroying habit, Dr. Zyrowski points a finger at trans fats. "Next on our list is consuming trans fats," he warns.
Trans fats, often found in processed and fried foods, pose a significant threat to heart health, as these artificial fats have been extensively linked to an increased risk of cardiovascular disease. Trans fats are formed through a process called hydrogenation, often used to solidify liquid oils for food production. When incorporated into the diet, trans fats elevate levels of low-density lipoprotein (LDL) cholesterol, commonly referred to as "bad" cholesterol, while simultaneously reducing levels of high-density lipoprotein (HDL) cholesterol, known as "good" cholesterol. This unfavorable cholesterol profile promotes the accumulation of plaque in the arteries, leading to atherosclerosis, a condition characterized by the narrowing and hardening of blood vessels.
The presence of trans fats not only raises the risk of coronary heart disease but also contributes to inflammation and endothelial dysfunction, further compromising the overall health of the cardiovascular system.Dr. Zyrowski's warning serves as a reminder to scrutinize food labels and make informed choices to protect heart health.
3. Too much sugar
The third and final heart-damaging habit highlighted by Dr. Zyrowski is eating too much sugar. It shouldn’t come as a surprise to hear that eating an excess of sugar can put you at risk for a myriad of health complications; this is especially true in terms of heart health.
Sugar has been implicated in a range of cardiovascular issues. Eating too much of this sweet stuff can increase your risk of obesity, type 2 diabetes, and metabolic syndrome—conditions that significantly elevate the likelihood of developing heart disease. Consuming too much sugar contributes to elevated blood pressure, inflammation, and insulin resistance, all of which can collectively strain the cardiovascular system. Additionally, high sugar intake has been associated with unfavorable changes in blood lipid profiles, with increased triglyceride levels and decreased levels of high-density lipoprotein (HDL) cholesterol. When these issues become chronic, it could result in atherosclerosis, the hardening and narrowing of arteries, which ultimately increases the risk of heart attacks and stroke. Yikes!
For this reason, limiting your sugar intake and opting for heart-healthy desserts whenever possible is always a good idea.
The bottom line
Does all of this mean that you can never eat fast food, indulge in dessert, or enjoy a lazy day ever again? Certainly not. However, remember that moderation is always key, and the key to a healthy life is making smart choices and practicing good habits on a long-term basis. As Dr. Zyrowski's TikTok suggests, limiting your intake of trans fats, cutting back on sugar, and finding time to exercise every day are all crucial habits to bring you one step closer to a healthier heart.
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