Are These Everyday Habits Destroying Your Heart?
First of all, let’s clarify a thing. The heart doesn’t break in a day. It wears down gradually, from years of bad habits and neglect. Unfortunately, we rarely think about our hearts unless something goes wrong. But by the time most people worry about their heart, damage has already begun. That is the biggest danger of heart disease. It builds slowly, silently, through the everyday choices and habits we often overlook.
Even though we tend to believe that heart attacks are sudden events, they are often the end result of years of not taking care of our health. The good news? The habits that put our lives in danger can be easily changed because they consist of simple daily choices, such as sitting too much, sleeping too little, or relying on processed food. Are you ready to find out more? Read on.
7 Common Habits That Lead to Heart Attack
1. Smoking
You probably already know that smoking is considered one of the most unhealthy habits, especially for the lungs and heart. It has been shown that smoking causes one out of four cardiovascular deaths. It’s information shared by the Centers for Disease Control and Prevention. The chemicals found in tobacco smoke are very dangerous for our bodies because they can thicken the blood and inflame blood vessels, reducing the blood flow.
Some of the most common heart issues caused by smoking are abdominal aortic aneurysm, atherosclerosis, coronary artery disease, and stroke.
The abdominal aortic aneurysm occurs when the aortic walls become weak and is a life-threatening condition. Atherosclerosis is a serious health issue that occurs when arteries narrow and lose flexibility, causing a high risk of heart attack.
Another serious problem that is likely to appear when you smoke is called coronary artery disease and which means that plaque builds up in the arteries that supply blood to the heart. This plaque buildup can be extremely dangerous and life-threatening, blocking the blood’s way to the heart.
2. Alcohol
Excessive alcohol consumption has been linked to serious heart conditions because it weakens the heart’s muscle, which increases the risk of developing cardiomyopathy and atrial fibrillation.
Good circulation is essential in maintaining a healthy lifestyle. Otherwise, if blood pools and clots are formed in the heart, the risks of stroke and complications are huge. And that’s not all! Alcohol is also known to raise cholesterol and triglyceride levels in the blood, increasing the risk of a heart attack.
3. Diet
We have to admit that even though we have heard countless times about how important it is to have a healthy diet, we struggle with keeping things balanced. In a world of chaos (and fast food), it can be really hard to find the time to cook and enjoy some planned meals. Most of us feel overwhelmed by all the daily tasks, and almost forget about the importance of our diet.
Unfortunately, food has a large impact on heart health. Depending on the food you consume, it can strengthen or weaken your heart. For example, processed foods or anything with refined sugar are dangerous for your heart, especially when consumed in large quantities. On the other hand, it has been shown that leafy green vegetables like kale or spinach have a lot of benefits.
If you want to improve your diet, you should also take a look at your fat intake. Healthy fats include unsaturated fats, such as omega-3, while the saturated ones are known to be harmful to your heart.
Saturated and trans fats can significantly increase the bad cholesterol levels and affect cardiovascular function. Trans fats are famous when it comes to heart damage, being mostly used as food preservatives.
4. Stress
Oh! This is one of the biggest problems of our times. Unfortunately, there are a lot of things that need to be done every day, and the pressure is really high.
There are countless things we need to take care of daily: jobs, families, friends, food, health, and the list can go on…. However, it’s essential to find our balance and stay in control. Even though you sometimes feel overwhelmed, make sure to take a break and listen to your body’s needs. Pay attention to what truly matters before you stress over the things you can’t control.
Just think about it this way: No matter what you do, the stress will not simply fade away from your life, so you basically need to learn how to embrace it and live with it. Establish some clear limits and don’t let yourself freak out over minor inconveniences.
5. Exercise
According to the Centers for Disease Control and Prevention, not getting enough exercise is one of the worst things you can do for your heart. It has been shown that adults need at least 150 minutes of physical activity and a minimum of 2 days of muscle-strengthening activity per week.
You don’t need to forget that your heart’s a muscle, so if you don’t use it, you are most likely to lose it. And spending too much time sitting on a couch is not just bad for your heart, but also a lack of physical activity increases the risk of cancer, diabetes, and much more.
Make sure to change your routine and move as much as possible. Physical activity can be done in so many ways. You can aim for a daily 30-minute walk or even join a sports club and discover new hobbies. Any little change in your routine can mean a lot, especially for your heart’s health in the long term.
6. Mental heart
Neglecting your mental health is another habit that can seriously affect your heart’s health. There is a study showing that 25 percent of those with heart disease are also dealing with depression. Unfortunately, mental issues can seriously exacerbate the problems caused by heart disease. So, people dealing with depression or severe anxiety are more likely to develop coronary artery disease and the risk of heart attacks.
Problems such as depression, anxiety, and daily stress contribute to spikes in cortisol levels. And, as you probably already know, increased cortisol raises the chances of high blood pressure and heart disease.
If you are going through a tough period in your life, don’t wait until it’s too late. Recognize the early signs of depression and ask for help. Accepting the problem is the first and most important step towards healing.
7. Oral hygiene
Did you know that flossing has been linked to heart health? Keeping your teeth clean and white could greatly improve your overall health.
When your mouth is unclean, or if you are dealing with cavities, the bacteria can easily end up in your bloodstream, eventually making their way into the valves of your heart. Sounds scary, but it might be a sign to take care of your health. As you can see, even the most basic daily habits are extremely important in protecting your heart.
Make sure to now skip dental check-ups and cleanings, and brush your teeth at least twice a day. If you are noticing any type of pain, visit your dentist as soon as possible.
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Are you interested in learning more about your heart? Here’s what to read next: 7 Heart-Healthy Foods You Need in Your Diet
