The heart is the most important muscle in the body. Like any other muscle, it requires both regular exercise and plenty of rest. Bad habits like being a couch potato and cutting back on sleep can have a negative impact on your heart and increase your risk of heart disease.
The heart’s main function is to deliver blood and oxygen throughout the body. If the heart is damaged in any way, the health of all other organs is also at risk.
Heart disease is the leading cause of death in the United States. The most common type of heart disease is coronary artery disease (CAD), which affects blood flow to the heart and can cause a heart attack. Approximately 805,000 Americans have a heart attack each year, or one person every 40 seconds.
Making lifestyle changes, no matter how small they seem, can have a big impact on your overall health and well-being.
“It’s hard to make a 180-degree turn. For example, if you’re used to eating certain foods, it’s hard to stop them completely,” says Dr. Kevin Nguyen, a family physician at University Health. “A better way to change your lifestyle is to take gradual steps than to change for a week and then quit.”
6 common habits that damage your heart
Some unhealthy habits that put stress on your heart include:
1. Low or no physical activity
A sedentary lifestyle can lead to heart disease even in people with no other risk factors. It also increases your chance of developing other heart disease risk factors, including:
- obesity
- high blood pressure
- high blood cholesterol
- type 2 diabetes
2. Unbalanced eating habits
Eating a lot of foods high in saturated and trans fats can cause plaque to build up in your arteries, forcing your heart to work harder to pump blood throughout your body. Consuming too much salt can increase blood pressure.
Find heart-healthy recipes on our website.
3. Smoking
Smoking is an inflammatory process that negatively affects almost every organ in the body, including the heart. It is the main cause of heart disease and stroke.
Learn how academic health care providers can help you quit smoking.
4. Excessive alcohol intake
Consuming alcohol can increase blood pressure and increase levels of triglyceride fats in the blood.
5. Skip sleep
If you don’t get enough quality sleep, the burden on your heart will increase. Over time, sleep deprivation can increase your risk of heart disease, obesity, high blood pressure, type 2 diabetes, and stroke.
6. Unmanaged stress
Prolonged periods of “fight or flight” can increase blood pressure and other risk factors for heart disease.
how to change bad habits
The first step to changing bad habits that are harmful to your heart is to consult your primary care physician or cardiologist.
“Contact your doctor to discuss ways to continue living a healthy lifestyle,” says Nguyen. “We offer options and have many resources, from non-medical to medical interventions.”
Make heart-healthy choices
Living a heart-healthy lifestyle can reduce your risk of developing heart disease, which can lead to a heart attack. It is important to start small. For example, if you are used to eating fried foods every day, start eating them in moderation rather than completely removing them from your diet. Or, if possible, try using the stairs instead of the elevator.
Stress reduction techniques, such as seeing a professional counselor or practicing meditation, can also improve heart health. Learning how to manage stress can also help you avoid unhealthy coping mechanisms such as smoking and drinking.
“There are so many factors involved in staying healthy, and the best place to start is with your doctor,” Nguyen says. “If you’re concerned about heart disease, a cardiologist is also a great specialist to see.”
Cardiology, Faculty of Health Sciences
Learn more about our award-winning cardiology services for adults, children, and adolescents at University Health in San Antonio.
