While many of us are aware of the significant impact of diet and smoking on our heart health, consultant cardiologists warn that there are five lesser-known daily habits that could be silently jeopardising your cardiovascular well-being. High cholesterol and high blood pressure are major risk factors for heart disease, making it crucial to identify and address everyday behaviours that might be doing harm.
Leading heart experts highlight that despite frequent discussions about maintaining a healthy heart, many people unknowingly engage in activities that negatively affect this vital organ. From how we move to how we manage stress, seemingly small habits can accumulate and increase your risk over time.
Here are five common daily habits that cardiologists say could be damaging your heart health:
1. Lack of Physical Activity
A sedentary lifestyle is a primary contributor to poor heart health. According to consultant cardiologists, being inactive can lead to weight gain, elevated cholesterol levels, and increased blood pressure – all significant risk factors for cardiovascular disease. Regular exercise is fundamentally important for a healthy heart.
However, you don’t need to become a gym enthusiast overnight. Experts suggest starting with small, manageable steps. Simple activities like walking, stretching, or using a stationary bike can be effective starting points. Even short bursts of activity, such as taking a 10-minute brisk walk, can add up and gradually improve stamina and heart function.
Specific research underscores the power of walking pace. A study published in the journal Heart, involving over 420,000 participants, found that those who walked at an average pace had a 35% lower risk of serious heart rhythm problems compared to slow walkers, while brisk walkers saw a remarkable 43% reduction. Consultant cardiologist Dr. Oliver Guttmann explains that brisk walking (a pace where your heart rate and breathing increase, but you can still talk) strengthens the heart muscle, improves circulation, and helps blood vessels stay healthy. It makes the heart more efficient, lowers blood pressure, improves cholesterol profiles (increasing ‘good’ HDL and lowering ‘bad’ LDL), and helps manage blood sugar.
The key is consistency and choosing enjoyable activities – whether it’s dancing, swimming, cycling, or team sports – to make it easier to stick to. Aiming for at least 150 minutes of brisk walking per week (about 30 minutes a day, five days a week), even broken into shorter sessions, is recommended for measurable benefits.
2. Chronic Stress
Prolonged stress, whether stemming from demanding work or personal challenges, can have a significant negative impact on your heart. Cardiologists warn that chronic stress can raise blood pressure and increase the risk of heart attack or stroke. Furthermore, stress often encourages unhealthy coping mechanisms like overeating or smoking, compounding the damage.
Effective strategies for managing stress are therefore vital for heart health. Regular physical activity, such as walking, yoga, or other forms of exercise, helps release built-up tension and can improve mood by boosting endorphins. Mindfulness techniques like meditation, deep breathing exercises, or progressive muscle relaxation can also help calm the mind and reduce stress levels.
3. Not Prioritising Sleep
Insufficient or poor-quality sleep can seriously affect cardiovascular health. Lack of sleep is linked to increased blood pressure, can contribute to obesity, and disrupts the body’s natural repair processes. Sleep disorders like sleep apnoea are also highlighted by cardiologists as having a significant detrimental effect on the heart.
Establishing a regular sleep routine is crucial for promoting restful sleep. Try to go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock. Engage in calming activities before bed, such as reading, and avoid stimulating activities like watching intense TV or using screens close to bedtime. Limiting caffeine, nicotine, and alcohol consumption, particularly in the late afternoon and evening, is also essential, as these substances can interfere with sleep quality and cycles.
4. Insufficient Sunlight Exposure
A lack of exposure to natural sunlight can lead to vitamin D deficiency, which has been linked to higher blood pressure, increased inflammation, and an elevated risk of heart disease. Cardiologists suggest that safe sun exposure or vitamin D supplementation can play a role in maintaining heart health.
During winter months or if you spend most of your day indoors, taking short breaks to step outside is particularly important. Aim to get outside for at least 15-30 minutes each day, ideally in the morning when the sun is less harsh. Incorporate outdoor activities like taking walks, sitting in a park, gardening, or even having lunch outside to increase your sunlight exposure.
5. Social Isolation
Feeling socially isolated or experiencing loneliness can also increase your risk of heart disease. Studies show that loneliness can trigger stress responses, raise blood pressure, and negatively affect immune function – all factors detrimental to cardiovascular health.
If you are experiencing loneliness, reaching out to friends and family or joining new clubs or groups can be beneficial. While building social connections takes time and effort, making intentional efforts to connect with others strengthens your social support network, improves overall well-being, and ultimately contributes positively to your heart health.
Addressing these five often-overlooked daily habits, starting with small, consistent changes, can be a powerful way to support your heart and reduce your risk of cardiovascular problems.
