Heart disease is the leading killer of adults in the USA, and you could be increasing your personal risk with these ten horrible heart health habits. But the good news, it’s never too late to recognize them and stop and reduce your risk of death by stroke or heart attack!
- Not getting enough physical activity
Not moving enough, especially on a regular basis, is risky for your health. Studies have shown a strong association between inactivity and cognitive decline, and an increased risk of death. Fortunately, almost any sort of activity that raises your heart rate is a good place to start. It’s important to move your body and elevate your heart rate for at least 150 minutes every week. You should throw in twice-weekly strength training sessions too, according to the Physical Activity Guidelines for Americans, established by the U.S. Department of Health and Human Services.
That may seem like a lot of exercise, but you don’t need to do it all at once. As long as you get your heart rate up for 15 minutes or more at a time, it counts. Also, “activity” doesn’t have to be a gym class or a bike ride. It could be gardening, shopping, walking the dog or cleaning.
- Drinking too much alcohol
Over imbibing can lead to heart failure or a weakening of the heart according to cardiologists. How much is too much? The World Health Organization declared in 2023 that no amount of alcohol is safe. For those who do drink alcohol, the recommended limits in the U.S. are one drink a day for women and two for men.
- Skimping on sleep
Not getting seven (or eight or nine) hours of good sleep a night will slowly, but quite reliably, damage your health, including your heart. “Poor-quality sleep or untreated sleep apnea can lead to high blood pressure and affect heart health,” Lewsey cautions. Lack of sleep has also been associated with diabetes and weight gain, which negatively affect heart health too.
- Eating foods bad for your heart
A diet full of processed foods, saturated fat, sodium and sugar can contribute to heart disease. Instead, opt for a heart-healthy diet of fruits, vegetables, lean protein, nuts and whole grains.
- Living a lonely life
It’s so important to have friends and family to lean on. A 2023 advisory from the U.S. surgeon general found that social isolation and loneliness are associated with a 29 percent increase in the risk of heart disease and a 32 percent increase in the risk of stroke. What’s more, the report says the effect of social isolation on high blood pressure among older adults “is even greater than that of other major clinical risk factors, such as diabetes.”
That’s why it’s crucial to find a group of people who will be there for you and make you feel fulfilled. Try to “seek community resources and support groups to help you with these lifestyle changes,” Lewsey says, and work to “build a network of support” to help you along the way.
- Smoking tobacco
Whether you vape or smoke cigarettes or cigars, tobacco is terrible for your health. Secondhand tobacco smoke is, too. But what you may not realize is that tobacco doesn’t just damage your lungs and cause cancer; it’s also bad for your heart.
“Even in someone who has been a long-term smoker, there are immediate and long-lasting cardiovascular benefits of quitting smoking,” Lewsey says.
Tobacco damages blood vessels and causes plaque buildup (atherosclerosis), which can trigger a heart attack, abnormal heart rhythms and, eventually, heart failure.
- Minimizing your mental health
Managing stress is key to maintaining good health. If anxiety gets out of control, we’re more likely to do things that are damaging. Stress raises your blood pressure. Find things you enjoy that will help you calm down and breathe better. For some people, it’s meditating. Others enjoy hiking, cooking or playing board games with friends.
- Waiting to lose weight
Carrying around extra weight, especially around your waist, is bad for your heart.
Obesity is a risk factor for heart disease. Researchers have found that the heavier you are, the higher your risk is for heart disease — it’s a so-called silent heart injury, even if you feel healthy, even if your numbers look good.
You don’t need to lose much to reap heart-health benefits: Losing 5 to 10 percent of your body weight can improve your blood pressure, cholesterol and blood sugar numbers.
- Neglecting your teeth
Though a clear scientific link between dental hygiene and heart health hasn’t been established, some researchers say there is an association between the two. That is, poor oral health can mean poor heart health. Gum disease is associated with heart disease, and bacterial infections and inflammation appear to play a part, too.
- Giving up too soon
Good heart health is often difficult to achieve and even harder to maintain, especially when everyone around you continues to do things you know aren’t good for you. Above all, it’s important not to give up.
Always keep in mind that anything worth having takes time to achieve. Making a small change that you can sustain for a long period is much more important than a bigger change that may be harder to sustain.
