The Number One Worst Habit for Your Heart
As we age, the risk of cardiovascular disease, which is the leading cause of death in the United States, increases. This can be a sobering thought, but the good news is that heart disease, heart attacks, and strokes are largely preventable. While many people have already adopted heart-healthy habits like eating blueberries or managing stress, there's another crucial step: eliminating harmful behaviors.
Cardiologists agree that one habit stands out as the worst for heart health. If you smoke or vape, you're engaging in the number one detrimental habit for your heart. Dr. Anjali Dutta, MD, a cardiovascular specialist with Morristown Medical Center, explains that tobacco use significantly impacts heart health. Similarly, Dr. Fahmi Farah, MD, a board-certified invasive cardiologist, emphasizes that quitting smoking should be the top priority for anyone looking to protect their heart.
Scientific research supports this claim. Smoking not only increases the risk of heart disease but also affects those exposed to second-hand smoke. Even if you don’t smoke, living with someone who does can elevate your risk of developing heart disease compared to someone in a smoke-free environment.
Recognizing the Signs of Heart Disease
Unfortunately, the early signs of heart disease can be subtle and vary depending on the type of condition. Some symptoms to watch for include:
- Heart palpitations
- Neck or shoulder pain
- Unexplained sweating
- New or unexplained heartburn or indigestion
- Nausea or vomiting
- Difficulty sleeping
- Fever
- Inability to exercise
If you experience any of these symptoms, it’s important to consult your doctor or healthcare provider promptly.
The Impact of a Sedentary Lifestyle
If you don't smoke, there's another major risk factor for heart disease: being sedentary. Dr. Sergiu Darabant, MD, a medical cardiologist at Baptist Health Miami Cardiac & Vascular Institute, highlights that physical inactivity is a significant contributor to cardiovascular disease. A sedentary lifestyle can lead to obesity, high blood pressure, and elevated cholesterol levels—each of which increases the risk of heart disease.
Dr. Darabant suggests following the American Heart Association’s guidelines of 30 minutes of moderate-intensity exercise five days a week. Dr. Jennifer Chao, MD, a cardiologist at NYU Langone Great Neck Medical, adds that an active lifestyle not only benefits the heart but also improves bone strength, muscle development, and balance, helping to prevent falls.
Dr. Bradley Serwer, MD, FACC, the chief medical officer at CardioSolution, stresses the importance of making immediate changes if you have unhealthy habits. “Healthy choices should start now. Waiting until next week, month, or year is too late,” he says.
Building a Heart-Healthy Lifestyle
Beyond avoiding smoking and staying active, there are other steps you can take to support your cardiovascular health. Dr. Chao recommends the Mediterranean diet, which includes plenty of fruits, vegetables, whole grains, fish, and olive oil while limiting red meat. This approach can help reduce the risk of heart disease, obesity, high cholesterol, and diabetes.
If you drink alcohol regularly, Dr. Dutta advises reconsidering this habit. Contrary to popular belief, even a glass of wine daily isn’t beneficial for heart health. Other key habits include minimizing stress and ensuring adequate sleep.
Dr. Serwer also emphasizes the importance of regular health check-ups, including annual blood pressure screenings. “Knowing your individual risk factors and addressing them through lifestyle changes, diet modifications, and avoiding excess calories, alcohol, and smoking is essential,” he says.
Taking Action for a Healthier Future
Now is the time to make positive changes. Our daily habits play a critical role in our overall health. Remember, cardiovascular disease is largely preventable. Your heart is in your hands, and taking proactive steps today can lead to a healthier tomorrow.