Your Heart Health at Risk? Here Are 5 Lifestyle Changes That Can Help
- Wambui Nyarko
- Feb 7
- 3 min read
"Your heart health is in your hands! Discover five common lifestyle habits that can harm your heart and simple changes you can make today for a healthier future.
Heart disease remains the leading cause of death for men and women in the U.S., making heart health a priority for everyone. Despite this alarming fact, many people continue to engage in behaviors that put their cardiovascular health at risk.
Fortunately, many risk factors for heart disease are modifiable, meaning you can take steps today to improve your heart health. Dr. Tania Ruiz, a cardiovascular medicine expert at Vanderbilt University Medical Center, explains that conditions like obesity, high blood pressure, high cholesterol, and diabetes often stem from lifestyle choices. By making positive changes, you can protect both your heart and overall well-being.
Here are five habits that could be harming your heart – and simple ways to turn things around.
1. Smoking: A Major Heart Health Hazard
Although smoking rates have declined over the years, nearly 12% of American adults still smoke regularly. Cigarette smoke contains harmful chemicals that trigger inflammation, significantly increasing the risk of coronary artery disease, strokes, and heart attacks.
How to Quit:
Seek medical support from a doctor who can recommend nicotine replacement therapy or prescription medications.
Consider behavioral counseling to help with addiction.
Try a combination of therapy and medical intervention for the best chance of success.
2. Poor Sleep: A Silent Contributor to Heart Disease
Sleep deprivation isn’t just about feeling groggy—it has a direct impact on heart health. During sleep, your body recovers and resets. Poor sleep, particularly due to disorders like sleep apnea, can increase blood pressure and the risk of heart arrhythmias.
How to Improve Sleep:
Get 7–9 hours of quality sleep per night.
Reduce screen time before bed by using red light filters or setting a bedtime alarm.
Keep your phone away from your bed and activate the “Do Not Disturb” mode.
Avoid caffeine or heavy meals before bedtime.
3. A Diet High in Saturated Fat and Processed Foods
What you eat significantly affects your heart. Diets high in saturated fats, salt, and ultra-processed foods can lead to plaque buildup in arteries, high cholesterol, and obesity.
How to Eat Heart-Healthy:
Focus on whole foods like fruits, vegetables, lean proteins, and nuts.
Use healthy cooking oils such as olive and canola oil.
Reduce intake of sugary drinks, processed meats, and refined carbohydrates.
Remember, small dietary improvements over time are more sustainable than drastic changes.
4. Lack of Physical Activity
A sedentary lifestyle increases the risk of heart disease, diabetes, obesity, and even blood clots. Physical activity helps maintain a healthy heart and improves circulation.
How to Get Moving:
Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous activity weekly.
Start small—walk for 10 minutes three times a week and gradually increase.
Look for ways to incorporate movement into daily life, such as taking the stairs or walking during phone calls.
Heart disease remains the leading cause of death for men and women in the U.S., making heart health a priority for everyone. Despite this alarming fact, many people continue to engage in behaviors that put their cardiovascular health at risk. 5.Frequent Alcohol Consumption
Recent studies debunk the myth that moderate alcohol consumption benefits heart health. Drinking regularly increases the risk of high blood pressure, heart failure, and poor sleep.
How to Cut Back:
Reduce alcohol intake to occasional drinks rather than a daily habit.
If you don’t drink, there’s no reason to start.
If you struggle with excessive drinking, seek medical guidance on reducing alcohol consumption safely.
Turning Things Around: It’s Never Too Late
If you recognize any of these habits in your daily routine, don’t worry—there’s always time to make positive changes. Even small adjustments can lead to significant health improvements.
If you’re unsure where to begin, increasing your physical activity is a great starting point. Some of the healthiest people in their 90s attribute their longevity to staying active.
Above all, do what you can to improve your lifestyle—every little change counts toward a healthier heart and a longer, happier life.
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