A medical professional has issued a stark warning about four everyday habits that could be wreaking havoc on your heart health. The specialist has called for the public to steer clear of these practices to reduce the risk of life-threatening cardiovascular incidents.
Heart health remains a critical concern not only in the UK but across the globe, with cardiovascular diseases (CVDs) identified by the World Health Organisation (WHO) as the number one cause of death worldwide, claiming approximately 17.9 million lives annually. While genetics can influence heart health, lifestyle choices are equally significant.
Doctor Donald Grant, a GP and senior clinical advisor at The Independent Pharmacy, shed light on the subject. He said: “Protecting our heart is essential for maintaining longevity and avoiding harmful conditions such as heart disease and strokes.
“This February, ensuring people understand the best way to avoid damaging their cardiovascular well-being is crucial. Avoiding some common habits can help, but which ones?”
A sedentary lifestyle
One of the key lifestyle factors affecting heart health is physical activity, or the lack thereof. Dr Grant highlighted the dangers of a sedentary lifestyle, saying: “An inactive lifestyle is unhealthy for many reasons and can affect moods and physical health.
“A lack of movement can weaken heart muscles, making them more prone to issues and reducing their ability to efficiently pump blood. In some cases, this habit is not a choice, people working from home may find that they aren’t incorporating enough exercise or general movement into their daily routine, increasing their heart attack and stroke risks.”
To mitigate these risks, it’s recommended to engage in around 30 minutes of exercise each day, such as a walk or jog during lunch break, or a gym session. The NHS also advises at least 150 minutes of physical activity per week.
A poor diet
Many Brits could be regularly consuming foods detrimental to our hearts. “Maintaining a well-balanced diet can prove challenging, but it’s crucial for a healthy heart,” Dr Grant explained.
“Foods such as leafy greens, eggs and whole grains are all proven to be beneficial, however, ultra-processed goods are typically high in sodium – meaning they have the opposite effect. Eating unhealthy foods could also lead to obesity, further increasing the risk of heart issues.”
The British Heart Foundation (BHF) cautions against excessive consumption of saturated fat, salt, and sugar for maintaining heart health. It also discourages drinking too much alcohol.
Not enough sleep
You might not be aware, but insufficient sleep can have serious long-term consequences. Dr Grant said: “A 2020 study revealed that three-quarters of Brits get less than eight hours of sleep, harming their cardiovascular health in various ways. ”
He explained that lack of sleep can elevate cortisol levels, leading to high blood pressure and significantly increasing the risk of heart attacks and strokes. Inadequate sleep can also heighten the likelihood of obesity and type 2 diabetes – both conditions closely associated with poor heart health.
As a result, he recommended aiming for seven to nine hours of uninterrupted sleep, maintaining a consistent sleep schedule, and avoiding sugary or caffeinated snacks up to two hours before bedtime.
Excessive caffeine intake
Excessive caffeine consumption can also jeopardise your heart health. “Coffee remains a go-to for many due to its energy-boosting benefits, but these drinks, alongside energy drinks, also pose incredible risks to cardiovascular health, due to the high caffeine content,” Dr Grant warned.
He pointed out that both types of beverages can increase blood pressure and heart rate, which are risk factors for heart disease. Moreover, high-caffeine drinks can cause irregular heartbeats, palpitations, and arterial spasms. Therefore, he advised limiting yourself to around three cups of coffee or one energy drink per day.
In addition to his advice, he cautioned against the consumption of alcohol, smoking, and a lack of social activity as detrimental to heart health. He added: “Overall, many bad habits exist that wreak havoc on our cardiovascular well-being, but by being aware of these factors, people can reduce the risk of heart disease, attacks and strokes by amending their lifestyle accordingly.”