14 Bad Habits That Can Destroy Your Heart

Dr. Eric Berg 12/07/2024

Heart health habits are crucial for overall well-being. It’s not about complicated medical jargon but rather simple, sustainable practices that easily fit into daily life.

Making gradual changes towards a healthier lifestyle is key for supporting heart health.

Decoding Heart-Healthy Habits

Let’s explore some heart health habits beyond the basics. We'll examine practices that need rethinking and introduce new ones to adopt.

Improving your heart health can start with incorporating a healthy diet and regular physical activity. However, going deeper into other aspects of life can significantly impact heart health too.

Rethinking Common Practices

Label Scrutiny

Food packaging can be deceptive. Labels claiming "heart-healthy" benefits often appear on processed foods high in unhealthy fats, refined grains, added sugars, and inflammatory omega-6 seed oils, such as corn oil.

These ingredients can contribute to inflammation, one of the root causes of cardiovascular disease. Instead of trusting labels, take time to analyze ingredient lists.

Focus on whole foods like fresh fruits, vegetables, and lean proteins. Avoid processed snacks and ready-to-eat meals as much as possible.

Sun Avoidance

Conventional wisdom often warns against sun exposure due to skin cancer risk. However, sun avoidance can lower vitamin D levels, which is vital for a healthy heart.

This can increase the risk factor for other medical services you'll need down the road, like urgent care or cancer care. One study connected vitamin D deficiency with a significantly greater risk of heart attack.

Maintaining appropriate vitamin D levels contributes to healthy eating for a healthy heart and may even impact blood sugar levels, making this one of the most important health tips.

Excessive Sitting

The modern lifestyle often involves prolonged sitting, whether at work, during commutes, or while watching TV. Sedentary behavior increases the risk of heart disease by reducing circulation and raising blood pressure.

Research links sitting for more than 8 hours a day with a significant increase in cardiovascular issues. Incorporating movement into your day is vital. Stand or take short walks every 30 minutes.

Consider using a standing desk or joining activities that promote regular movement, like yoga or pilates.

Over-Medicating

Although medications play a vital role in managing health conditions, over-reliance or inappropriate prescriptions can have adverse effects on the heart.

For instance, hormone replacement therapy (HRT) and certain painkillers have been associated with higher risks of heart complications.

Working with a healthcare team open to alternative remedies can complement conventional care. This creates a holistic approach to maintaining cholesterol levels and overall heart health topics.

Make sure to discuss clinical trials or new treatments available to you in your patient portal, if applicable.

Heart Health Habits to Adopt

Nutritious Snacking

Late-night, carbohydrate-heavy snacks hinder fat burning during sleep and can suppress growth hormone production. Instead of unhealthy fats and carbs, choose nutrient-rich whole foods. Avoid late-night snacking for better heart health habits.

Hydration Balance

Overhydrating on a low-sodium diet can dilute electrolytes, like sodium, causing hyponatremia with potentially serious side effects.

A better strategy is sufficient potassium intake with moderate hydration. Maintaining this balance can be a challenge for some heart patients with sleep apnea or high blood pressure.

Dental Hygiene

Dental health is surprisingly connected to heart health. Bacteria from gum disease or root canal infections can enter the bloodstream and contribute to heart conditions.

Prioritizing oral hygiene is a simple yet effective healthy lifestyle change that prevents heart issues and supports heart health.

For more health education on these topics, be sure to check official government websites for health tips and the latest recommendations from the American Heart Association.

Heart Health Habits: Key Takeaways

Building sustainable heart health habits is about shifting from quick fixes to lasting lifestyle choices.

It's not only about avoiding high cholesterol but also about limiting unhealthy fats overall, whether they are saturated fats or trans fats. A truly heart-healthy diet includes plenty of fruits and vegetables.

Look beyond misleading food labels and focus on nourishing whole foods, even considering growing some of your own healthy vegetables to support heart health.

Understand the importance of appropriate sun exposure, exercise, balanced hydration, and electrolyte intake.

Value comprehensive healthcare, whether that is with your current physician in their office, via medical records on a patient portal, via telehealth for medical services, or in urgent care.

Address oral hygiene and prioritize managing risk factors. Your commitment to wellness, including a heart-healthy diet, limiting unhealthy fats, and achieving high blood pressure control, should be ongoing.

Conclusion

Cultivating sustainable heart health habits empowers us to make gradual, manageable lifestyle changes for better wellness. This goes beyond simple dietary adjustments.

It involves a holistic approach encompassing physical activity, stress management, and prioritizing overall health. Remember to regularly consult your physician or primary care doctor for personalized guidance.

FAQs about heart health habits

What are 10 ways to keep your heart healthy?

Ten simple ways to boost heart health include:

Prioritizing nutritious foods.
Managing weight.
Staying physically active.
Not smoking.
Limiting alcohol.
Controlling cholesterol and blood pressure.
Managing diabetes.
Reducing stress.
Ensuring adequate sleep.
Regularly consulting healthcare professionals.

What are the 4 common habits that damage your heart?

Four common habits that damage heart health include:

Poor diet (high in unhealthy fats, processed foods, and sugar).
Lack of physical activity.
Smoking.
Excessive stress.

How do you check if your heart is okay?

Consult a healthcare professional for comprehensive heart assessments. They may recommend tests like:

Electrocardiograms (ECGs).
Echocardiograms.
Stress tests.
Blood tests.

Pay attention to symptoms like shortness of breath, chest pain, dizziness, or irregular heartbeat. These should prompt immediate medical care.

How do you repair damaged heart muscles naturally?

While professional medical care is crucial, these healthy heart habits can help:

A proper, heart-healthy diet with colorful vegetables, unprocessed fruits, nuts, and fatty fish like salmon.
Regular exercise for cardiovascular conditioning.
Effective stress management techniques.

There may even be some helpful natural remedies for heart health you could discuss with your physician or a member of your healthcare team.

Check the official website of the American Heart Association for additional tips to ensure accurate health information.