5 things that put your heart health at risk — and how to turn things around - chof 360 news

Heart disease is the leading cause of death for men and women in the U.S., which should make heart health a focus for the majority of the population. But despite how serious — and deadly — cardiovascular disease is, many people continue to follow certain behaviors that put their heart health at risk.

While a range of factors can contribute to poor heart health, doctors stress that people can do something about many of them. “Heart health is heavily influenced by many modifiable risk factors, and several of these risk factors such as obesity, hypertension, high cholesterol and diabetes are related to an individual’s cumulative behaviors,” Dr. Tania Ruiz, assistant professor of medicine in the division of cardiovascular medicine at Vanderbilt University Medical Center, tells chof360 Life. In other words, changing certain things about your lifestyle now could help boost your heart health. As an added bonus, Ruiz points out that these steps are not only good for your heart but also helpful for your overall health.

Cardiologists say these five behaviors put your heart at risk the most — plus what you can do to turn things around.

Smoking

Smoking rates in the U.S. have fallen over time, but nearly 12% of American adults are still long-term smokers, according to the American Lung Association. Smoking can have a broad, negative impact on your overall health, but it can also affect your heart.

“Cigarette smoke contains thousands of chemicals, many of which are known carcinogens,” Ruiz says. “The inflammation that results from smoking also increases the risk of coronary artery disease, heart attacks, strokes and peripheral vascular disease.”

If you smoke and are concerned about your heart health, it’s important to stop, Dr. Blair Suter, a cardiologist at the Ohio State University Wexner Medical Center, tells chof360 Life. If you want to quit smoking but are struggling to make it work, it may be helpful to consult a primary care physician about next steps. “There are numerous programs and counseling, nicotine replacement and medical therapy that can help with this,” Suter says. Experts say that doing a combination of pharmaceutical intervention, such as nicotine patches, and therapy is the most effective in quitting smoking.

Not getting enough sleep

Sleep tends to be sacrificed when life is busy and hectic, but doctors say it plays an important role in your health. “During sleep, our bodies reset and recover,” Ruiz says. But having poor sleep can mess up this recovery process. There’s also a direct link between certain sleep conditions and heart issues, she points out. “Sleep disorders such as obstructive sleep apnea increase the risk for high blood pressure and arrhythmias, specifically atrial fibrillation,” Ruiz says.

Most adults need seven to nine hours of sleep per night, according to the National Heart, Lung, and Blood Institute (NHLBI). But that also needs to be “good, quality sleep,” Dr. Jennifer Wong, a cardiologist and medical director of noninvasive cardiology at MemorialCare Heart & Vascular Institute at Orange Coast Medical Center in Fountain Valley, Calif., tells chof360 Life.

The American Heart Association (AHA) specifically recommends doing the following to get good sleep:

Eating a diet high in saturated fat and ultra-processed foods

What you eat can have a big impact on your heart health, Wong says. “A lot of animal products have saturated fat, which contributes to plaque buildup in our arteries,” she says. “Salt can also contribute to hardening of the arteries.”

Ultra-processed foods tend to be high in salt and added sugar too — both of which are linked to high cholesterol, obesity and heart disease, Ruiz points out.

For a heart-healthy diet, the AHA recommends focusing on eating whole foods, lots of fruits and vegetables, lean protein, nuts and seeds and cooking in nontropical oils like olive and canola oil. It’s also a good idea to limit sweetened drinks, sodium, red and processed meats, refined carbohydrates and processed grain foods, full-fat dairy products, highly processed foods and tropical oils like coconut and palm, according to the AHA.

If your current diet doesn’t meet the recommended criteria, Ruiz says there’s no need to panic. “It is important to remember that this is a marathon and not a sprint,” she says. “Small but steady changes lead to greater success than drastic, unsustainable changes.”

Not moving your body enough

Regular physical activity is crucial for heart health, Dr. Matthew Tomey, a cardiologist at the Mount Sinai Fuster Heart Hospital, tells chof360 Life. Ruiz agrees, explaining that being sedentary increases the risk of developing heart disease, stroke, diabetes, obesity and metabolic syndrome. Prolonged periods of inactivity can lead to poor circulation, which can lead to blood clots in high-risk individuals, Ruiz adds.

“Sometimes, when considering ways to get healthier, it is hard to know where to start,” Tomey says. “I would suggest beginning with building in regular physical activity.”

In a perfect world, you’d get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise a week, Suter says. But, ultimately, it’s about doing your best. “Finding even small areas of your day to add in ‘exercise snacks’ can also have some benefits,” he says.

If you haven’t been physically active in the past, Ruiz recommends starting slow. “For most of my patients, I recommend that they start by taking 10-minute walks at least three times per week and slowly increasing the length of the walk and number of weekly sessions,” she says. “This is a great way to start.” Ruiz stresses that “all activity counts, and doing something is better than doing nothing.”

Drinking alcohol regularly

A growing body of research has found that alcohol isn’t good for health, including heart health. “It was once believed that small amounts of alcohol, such as a glass of red wine a night, could be beneficial for heart health, but this is no longer thought to be true,” Ruiz says.

Drinking alcohol can increase the risk of irregular heartbeats, high blood pressure and heart failure, she points out. It also raises the risk of developing obesity and poor sleep patterns, Ruiz adds. But Wong says you’re probably fine with having the odd drink here and there. In general, “the less you drink, the better,” Wong says. “But the occasional drink won't have the same effect as someone who is drinking a glass of wine a day.”

Overall, Suter says you shouldn’t take up a drinking habit if you don’t already have one. “If you are drinking heavily, it is best to reduce that amount,” he says.

If you have these unhealthy habits, you’re not totally screwed

Cardiologists stress that you can turn things around if your heart health habits haven’t been great until now. “No matter how you have lived in the past, you have the power to improve your health today,” Tomey says.

If it feels overwhelming to make these changes, Suter recommends checking in with a health care provider for personalized advice. But if you’re stumped on where to start, Ruiz suggests ramping up your activity levels. “The healthiest patients that I have in their mid-90s have one secret: They never stop moving and doing,” she says. “Physical and mental exercise are an essential part of healthy aging.”

Overall, though, Wong recommends trying to make whatever healthy changes you can, however small: “Just do the things you can do.”