8 Common Habits That Are Damaging Your Heart

We all know that eating a healthy diet and exercising regularly are important habits for a healthy heart. But did you know that you could still be undermining all your efforts with some surprisingly common bad habits?

“Even small lifestyle changes can make big differences in your heart health if you stick with them,” said Jayne Morgan, MD, cardiologist and the clinical chair of the COVID-19 Task Force at Piedmont Healthcare in Atlanta.

Check out these heart-damaging habits and ways you can break out of these unhealthy routines:

1. Sitting All Day

“Moderate exercise for a half-hour three to five times a week will protect your heart,” says Nicholas Ruthmann, MD, staff cardiologist with the Cleveland Clinic in Ohio. “It’s a muscle like any other muscle — if you don't work it, it will get weak. [Exercise] also helps to control your weight, as obesity is another big risk factor for a heart attack.” There are many ways to get moderate exercise, including hiking, yoga, biking, water aerobics, dancing, and even gardening or doing some yard work.

2. Drinking Too Much Alcohol

3. Spending Too Much Time Alone

Loneliness has become a major health concern in recent years.

“Connect with others, even if virtually,” says Dr. Ruthmann. “Also, if you and your social circle are focused on a healthy lifestyle, you’re much more likely to stick with it.” Having the support of friends can be a great motivator.

4. Not Managing Your Stress

To minimize the harmful effects of stress, the American Heart Association recommends the following:

• Find a release. Share your feelings by talking with a trusted friend or family member. Ask for help if you are depressed, lonely, or have trouble with daily tasks. “We know individuals who leave anxiety and depression untreated have worse cardiovascular outcomes,” says Abha Khandelwal, MD, a clinical associate professor of cardiovascular medicine at Stanford University in California.
• Plan your day. Prioritize tasks and plan ahead to help prevent rushing to get everything done.
• Exercise. Relieve mental tension by engaging in physical activity. Aim for about 30 minutes of moderate-intensity exercise on most days of the week.

Dr. Morgan adds that owning a dog can be a way to both get more physical activity and also help improve a person’s emotional outlook. “Adopting a dog for companionship can improve mental health but also having a dog forces you to walk every day,” she says.

5. Adding Way Too Much Salt to Your Food

Morgan recognizes that socioeconomic factors may be linked to poor dietary choices. “Cooking at home with fresh fruits and vegetables is often more expensive than actually going out for a very cheap processed hamburger and fries, which are high in salt, but it costs less and fits in with the budget,” she says. “It's easier to make choices that might be cheaper for your pocket, but it’s more expensive for your health.”

6. Skimping on Quality Sleep

Too much sleep isn’t healthy either. The paper cited data showing that long sleepers (who get nine hours or more of shut-eye a night) had a 56 percent higher risk of cardiovascular disease compared with those sleeping seven to eight hours nightly.

Ideally, people need seven to eight hours of sleep each day, recommends Dr. Khandelwal. “People who have restorative quality sleep are better able to take on the day and meet the challenge of leading a heart-healthy lifestyle,” she says.

Getting quality sleep isn’t just about making sure you get enough sleep. To make the most out of your shut-eye, make sure to stick to the same bedtime and waking times — even on the weekends. Keep your bedroom dark when you’re sleeping, and limit your light exposure leading up to bedtime. Other tips to improve your sleep include limiting your caffeine after lunchtime and getting regular exercise.

7. Foregoing Flossing

8. Avoiding Regular Doctor Visits

“In your twenties and thirties, you may not be thinking about heart disease,” she says. “But you want to take the time to visit your doctor to make sure that you’re attacking any risk factors early so that you can hopefully prevent some of the negative outcomes that can happen a couple decades later.”

Make Your Heart-Healthy Changes Stick

Morgan emphasizes that lifestyle changes only improve heart health if you keep up with them and make them a habit. “Some changes may seem like work at first, but once they are a habit, they just become part of your everyday life and it’s not so hard,” she says.

Consider trying these steps to make your heart-healthy changes stick:

• Write out a list of the changes you want to make. Putting goals down on paper makes them tangible and creates a guide you can follow. Just be sure you’re as realistic and specific as possible.
• Break down your goals into manageable milestones. Don’t try to make all the changes at once. “Try to do things in moderation,” says Morgan. “Start with a small change and incorporate that into your lifestyle.” Make sure each milestone feels attainable.
• Gradually add new changes. When a change starts to become second nature, add another goal. Keep doing this until you reach the end of your list.

If you experience a setback, don’t give up. Remember that as changes turn into habits, you’ll be on your way to the ultimate goal: maintaining a healthier heart.