Everyday Habits That Could Be Harming Your Heart

Heart disease is a leading causes of death worldwide, yet many people continue to live in ways that put their heart health at risk. The good news is that certain habits can be changed, and making these changes can significantly reduce the risk of heart disease.

Professor Tania Ruiz, a cardiology expert at Vanderbilt University, explained in an interview that heart disease is often caused by everyday habits that are entirely within our control, such as poor diet, lack of physical activity, smoking, and excessive alcohol consumption. According to her, adopting a healthier lifestyle can greatly improve heart health and prevent long-term damage.

One of the most dangerous habits is smoking. Despite increasing awareness of the harm caused by tobacco, a high percentage of the population still smokes, leading to thousands of deaths each year. Cigarette smoke contains chemicals that damage blood vessels and increase the risk of heart disease and stroke. Experts recommend combining professional support with medication to help quit smoking and reduce this risk.

Lack of sleep is another factor that can negatively impact heart health. Studies show that people who sleep fewer than seven hours a night are at greater risk of high blood pressure and heart disease. Maintaining a regular sleep schedule, avoiding caffeine in the evening, and reducing screen time can improve sleep quality and benefit cardiovascular health.

Diet plays a critical role. A diet high in saturated fat and processed foods increases the risk of plaque buildup in the arteries, which can lead to heart attacks and strokes. It is recommended to consume more vegetables, fruits, whole grains, and lean proteins, while reducing intake of sugar and saturated fats. Additionally, alcohol consumption should be limited, as excessive drinking can raise blood pressure and cause heart rhythm disorders.

A sedentary lifestyle is yet another risk factor for heart disease. Prolonged sitting combined with lack of exercise can cause lasting harm to cardiovascular health. The recommendation is to engage in at least 150 minutes of moderate physical activity per week, such as walking or cycling, to maintain a healthy heart.

Despite these concerning statistics, there is room for optimism. Small lifestyle changes can have a significant impact on health. Avoiding smoking, getting enough quality sleep, eating a balanced diet, and maintaining regular physical activity can greatly reduce the risk of heart disease and improve overall quality of life.