10 Surprising Habits That Harm Your Heart
We all know that eating a poor diet, smoking, and not exercising can harm your heart, but some habits might be affecting your heart health in ways you never imagined. The truth is, even seemingly harmless behaviors can put unnecessary stress on your cardiovascular system. Read on to learn the surprising habits that might be hurting your heart more than you think.
1. Sitting for Long Periods Increases Your Risk of Heart Disease
If you spend most of your day sitting—whether at a desk, on the couch, or in your car—you might be putting your heart at risk. Prolonged sitting slows down blood circulation, leading to increased chances of blood clots, high blood pressure, and elevated cholesterol levels.
Research published in the Journal of the American Heart Association found that people who sit for extended periods are at a higher probability of developing heart disease, even if they exercise regularly. To counteract this, try taking short breaks to stand up, stretch, or walk around every 30 minutes.
2. Skipping Breakfast Can Harm Your Heart Over Time
Skipping breakfast might appear like an easy way to cut calories, but it’s not doing your heart any favors. According to Clinical Nutrition, people who skip breakfast are more likely to develop high blood pressure, insulin resistance, and high cholesterol, all of which increase the risk of heart disease.
Start your day with a heart-healthy breakfast, such as oatmeal, whole-grain toast, fruits, or yogurt, to help regulate blood sugar levels and keep your heart in good shape.
3. Poor Sleep Affects Your Heart Health
Not getting enough sleep or having poor-quality sleep can take a toll on your heart. Sleep is essential for your body to repair and regulate important processes, including blood pressure and heart rate.
According to the National Sleep Foundation, adults should aim for 7-9 hours of sleep each night. Chronic sleep deprivation can lead to conditions such as hypertension, obesity, and diabetes, all of which can increase your risk of heart disease. If you struggle with sleep, try establishing a relaxing bedtime routine, avoiding screens before bed, and creating a comfortable sleep environment.
4. Excessive Alcohol Consumption Can Weaken Your Heart
While the occasional glass of red wine might be good for your heart, excessive alcohol consumption can have the opposite effect. Drinking too much alcohol can be a significant driver of high blood pressure, an irregular heartbeat, and even cardiomyopathy (a condition where the heart muscle weakens).
The American Heart Association recommends that men limit alcohol to two drinks per day and women to one drink per day to protect your heart health.
5. Ignoring Stress or Using Unhealthy Coping Mechanisms
Stress is a normal part of life, but how you handle it can significantly impact your heart health. Chronic stress can result in an increase in blood pressure, trigger inflammation, and elevate stress hormones like cortisol, which can contribute to heart disease.
Even worse, unhealthy coping habits like binge eating, smoking, or excessive drinking can further harm your heart. Instead, try healthier stress management techniques such as meditation, deep breathing exercises, yoga, or regular physical activity.
6. Consuming Too Much Added Sugar Is Bad for Your Heart
It’s no secret that consuming too much sugar is bad for your waistline, but it’s also harmful to your heart. There’s evidence that added sugars can lead to high blood pressure, inflammation, and obesity, all of which are risk factors for heart disease.
The recommended daily intake of added sugar is no more than 6 teaspoons (25 grams) for women and 9 teaspoons (38 grams) for men. Be mindful of hidden sugars in processed foods, sodas, and even seemingly healthy options like flavored yogurts.
7. Neglecting Your Oral Health Can Impact Your Heart
You might not think that your oral health has anything to do with your heart, but the two are closely connected. Gum disease (periodontitis) is linked to an increased chance of heart disease, likely due to the bacteria from infected gums entering your bloodstream and causing inflammation in your blood vessels.
Make sure to brush and floss daily, and visit your dentist regularly to keep your oral health—and your heart—in check.
8. Holding in Your Anger Can Raise Blood Pressure
Bottling up your anger might seem like a good way to avoid conflict, but it can actually harm your heart. Suppressed anger has been linked to high blood pressure and increased odds of heart attacks. When you hold in your anger, your body releases stress hormones, which can strain your cardiovascular system over time.
Instead, try to express your feelings in a healthy way, such as talking to a friend, writing in a journal, or practicing relaxation techniques.
9. Drinking Too Many Caffeinated Beverages May Be Bad for Your Heart
While a cup of coffee can give you a quick energy boost, excessive caffeine intake can cause your heart to work harder. There are numerous studies showing that too much caffeine can elevate your blood pressure and heart rate and even cause irregular heartbeats.
The Mayo Clinic recommends that adults limit their caffeine intake to 400 mg per day, which is roughly equivalent to four cups of brewed coffee. Keep in mind that caffeine is also found in energy drinks, soda, tea, and some medications, so be mindful of your overall intake.
10. Eating Too Much Red and Processed Meat Increases Heart Disease Risk
A diet high in red and processed meats can increase your risk of heart disease. These meats often contain high levels of saturated fats, sodium, and preservatives, all of which can contribute to high cholesterol, hypertension, and clogged arteries.
To protect your heart, try to limit your consumption of red meat (like beef and pork) and processed meats (like bacon and sausages). Instead, opt for lean proteins like fish, chicken, turkey, beans, and legumes.
The Takeaway
Taking care of your heart involves more than just eating a healthy diet and exercising; it requires being aware of all your daily habits. Even small changes, like getting more sleep, managing stress, and reducing added sugars, can make a big difference in your heart health.
If you’re concerned about your heart health, talk to your doctor about any lifestyle changes you should make.
