10 Habits That Can Hurt Your Heart

Your daily habits can have a big effect on your heart health. Some habits may seem harmless, but over time, they can increase your risk of heart disease.

The good news is that you can make simple changes to protect your heart. Staying active, eating healthier foods, getting enough sleep, managing stress, and avoiding tobacco can all support a healthier heart.

Here are 10 habits you should try to avoid for better heart health.

1. Not Getting Enough Physical Activity

Your body needs regular movement to stay healthy. Sitting too much and not getting enough physical activity can increase your health risks.

Try to get at least 150 minutes of physical activity each week. You can also add strength exercises twice a week.

You do not have to spend hours at the gym. Walking, gardening, shopping, cleaning, or walking your dog can all help you stay active.

If you are not very active now, start small. Even a 10-minute walk can be a good place to begin. The important thing is to get your body moving regularly.

2. Drinking Too Much Alcohol

Drinking too much alcohol can affect your heart. It can raise your blood pressure, cause an irregular heartbeat, and weaken your heart.

If you drink alcohol, pay attention to how much you are drinking. U.S. recommendations have traditionally advised no more than one drink a day for women and two for men. The World Health Organization states that no amount of alcohol is completely safe for your health.

3. Not Getting Enough Sleep

Your heart needs rest, too.

Try to get seven to nine hours of good-quality sleep each night. Poor sleep can raise your blood pressure and affect your heart health. Not getting enough sleep can also be linked to weight gain and diabetes.

If you have sleep apnea or think you may have it, talk with your healthcare provider. Untreated sleep apnea can affect your heart and cause abnormal heart rhythms.

4. Eating Too Many Unhealthy Foods

What you eat can affect your heart.

Eating a lot of processed foods, salt, added sugar, and unhealthy fats can increase your risk of heart problems. Instead, try to include more:

• Fruits and vegetables

• Whole grains

• Beans and other legumes

• Nuts

• Lean protein

• Healthy fats

You can also choose water instead of sugary drinks and limit fried and highly processed foods.

Pay attention to how much salt you eat. Too much sodium can raise your blood pressure. It is also a good idea to know your cholesterol, triglyceride, and blood sugar numbers and discuss them with your healthcare provider.

5. Spending Too Much Time Alone

Staying connected with other people is important for your health.

Loneliness and social isolation have been linked to a higher risk of heart disease and stroke. If you live alone or do not get to see people often, make an effort to stay connected.

Call a family member. Meet a friend for lunch. Join a community group, church group, senior center, or support group.

Having people around you who care about you can make it easier to stay healthy and manage life's challenges.

6. Smoking or Using Tobacco

Smoking and other tobacco use can seriously harm your heart. Secondhand smoke can also affect your health.

Tobacco can damage your blood vessels and increase the buildup of plaque in your arteries. This can raise your risk of heart attack, abnormal heart rhythms, and heart failure.

If you smoke, quitting can provide heart-health benefits. Talk with your healthcare provider about ways to quit, including medications or nicotine replacement products.

Even if you have smoked for many years, quitting can still help your heart.

7. Ignoring Your Mental Health and Stress

Stress is a normal part of life, but too much stress can affect your health.

Long-term stress can raise your blood pressure and make it harder to take care of yourself. Find healthy ways to relax and manage stress.

You might try:

• Taking a walk

• Meditating

• Cooking

• Spending time with friends

• Playing games

• Doing an activity you enjoy

If you are dealing with severe anxiety, stress, or other mental health concerns, talk with your healthcare provider.

8. Putting Off Weight Loss

Carrying extra weight, especially around your waist, can affect your heart health.

Being overweight can increase your risk of heart disease and may affect your blood pressure, cholesterol, blood sugar, and triglycerides.

You do not have to make huge changes all at once. Even losing 5 to 10 percent of your body weight can improve your blood pressure, cholesterol, and blood sugar levels.

Start with small changes you can maintain, such as walking more often or making healthier food choices.

9. Neglecting Your Teeth

Taking care of your teeth is part of taking care of your overall health.

Researchers have found an association between gum disease and heart disease, although a direct cause-and-effect relationship has not been established.

Brush and floss regularly, and keep up with your dental visits. Regular cleanings can help you maintain good oral health.

10. Giving Up Too Soon

Changing your habits takes time.

You may not be able to change everything at once, and that is okay. Focus on one small change at a time.

For example, you can:

• Take a 15-minute walk

• Drink water instead of soda

• Get a little more sleep

• Take the stairs

• Prepare a healthy lunch

• Spend time with friends or family

• Take a few minutes to relax

Small changes that you can keep doing are often more helpful than big changes that are difficult to maintain.

Take Care of Your Heart, One Small Step at a Time

Taking care of your heart does not mean you have to change your entire lifestyle overnight. Start with one healthy habit and build from there. A short walk, a healthier meal, better sleep, or time with someone you care about can be a meaningful step toward better heart health.

Your health matters at every age, and you do not have to make these changes alone. A Circle of Love Home Care is here to help older adults stay safe, comfortable, and independent at home. If you or a loved one needs support with daily activities, companionship, or personal care, contact A Circle of Love Home Care today to learn how we can help.