A doctor has warned of four common habits that could be “destroying your heart”. The expert urged people to avoid these behaviours to lower their risk of a potentially deadly cardiovascular event.
Heart health is a major issue not just in the UK but globally. According to the World Health Organisation (WHO), cardiovascular diseases (CVDs) are the leading cause of death around the world, taking an estimated 17.9 million lives each year.
While your genetics can play a role in how healthy your heart is, your lifestyle also has a major impact. Doctor Donald Grant, GP and senior clinical advisor at The Independent Pharmacy, explained more.
He said: “Protecting our heart is essential for maintaining longevity and avoiding harmful conditions such as heart disease and strokes. This February, ensuring people understand the best way to avoid damaging their cardiovascular well-being is crucial. Avoiding some common habits can help, but which ones?”
Not getting enough exercise is a major risk factor for heart problems, Dr Grant warned. He continued: “An inactive lifestyle is unhealthy for many reasons and can affect moods and physical health.
“A lack of movement can weaken heart muscles, making them more prone to issues and reducing their ability to efficiently pump blood. In some cases, this habit is not a choice, people working from home may find that they aren’t incorporating enough exercise or general movement into their daily routine, increasing their heart attack and stroke risks.
“Therefore, to reduce these risks, I suggest around 30 minutes of exercise each day, this could be a walk or jog on a lunch break, or a trip to the gym.” The NHS also recommends getting at least 150 minutes of exercise per week.
Many of us could be regularly consuming foods that are damaging to our hearts. “Maintaining a well-balanced diet can prove challenging, but it’s crucial for a healthy heart,” Dr Grant said.
“Foods such as leafy greens, eggs and whole grains are all proven to be beneficial, however, ultra-processed goods are typically high in sodium – meaning they have the opposite effect. Eating unhealthy foods could also lead to obesity, further increasing the risk of heart issues.”
The British Heart Foundation (BHF) warns against eating too much saturated fat, salt, and sugar for your heart health. It also advises against drinking too much alcohol.
You may not realise, but not getting enough sleep at night could have dangerous long-term implications. Dr Grant said: “A 2020 study revealed that three-quarters of Brits get less than eight hours of sleep, harming their cardiovascular health in various ways.
“Not sleeping enough can increase cortisol levels, which leads to high blood pressure, which massively increases the risk of heart attacks and strokes. Poor sleep may also boost the risk of developing obesity and type 2 diabetes – two conditions linked closely to poor heart health.”
He therefore advised aiming for around seven to nine hours of uninterrupted sleep, maintaining a similar sleeping pattern, and avoiding consuming sugary or caffeinated snacks up to two hours before bedtime.
A moderate amount of caffeine every day is fine, but if you take this too far you could be putting your heart health at risk. “Coffee remains a go-to for many due to its energy-boosting benefits, but these drinks, alongside energy drinks, also pose incredible risks to cardiovascular health, due to the high caffeine content,” Dr Grant added.
“Both drinks increase blood pressure and heart rate, two risk factors associated with heart disease. Additionally, high-caffeine beverages can cause irregular heartbeats, and palpitations while also causing arterial spasms.”
He recommended limiting yourself to around three cups of coffee or one energy drink per day.
On top of these tips he also warned against drinking alcohol, smoking, and being socially inactive for your heart health. He concluded: “Overall, many bad habits exist that wreak havoc on our cardiovascular well-being, but by being aware of these factors, people can reduce the risk of heart disease, attacks and strokes by amending their lifestyle accordingly.”
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