In this post, I’m going to answer the question: “what are the top 6 habits that can damage your heart?”
By the end of this post, you’ll have good knowledge of what you need to do to protect your heart from damage and reduce your chances of getting heart disease.
Let’s dive in.
Table of contents
1. You skipping breakfast
Many people have the habit of skipping breakfast on some pretext or other.
You will not believe this, but the truth is skipping breakfast is one of the worst habits that can turn a healthy heart into a damaged heart.
In fact: a study conducted by the Harvard School of Public Health (HSPH) revealed that people who skip breakfast habitually are much more vulnerable to heart disease than those having regular breakfast.
The simple truth is:
Having breakfast is the most important part of your daily diet because you spend a long time without food at night.
Therefore, you need a healthy breakfast to get enough nutrients to run your body.
Also, skipping your breakfast makes you starve during the day and eat more at night, which may, in turn, lead to obesity, high blood pressure, and diabetes.
Read more: 8 reasons not to skip breakfast.
2. You have a lot of stress
Believe it or not, constant stress increases your risk of heart disease.
When you are anxious, your body starts releasing stress hormones such as cortisol and adrenaline.
Both hormones will increase your blood pressure level and make your heart beat faster, causing damage to arteries by making them lose elasticity.
In other words, the increased heart rate can damage blood vessels in your heart, increasing your chances of heart strokes.
According to specialists, If your stress is not controlled over time, it can trigger a heart attack, heart failure, or arrhythmias.
My tip for you: Perform yoga, meditation, and relaxation therapy to help reduce stress levels and reduce your chances of heart attacks.
3. You have the habit of smoking
Are you a Smoker? Do you smoke automatically without thinking about it or realizing it?
If yes, then your heart is at HUGE risk of damaging your heart.
Why? Because the chemicals and substances in tobacco cause blood clotting, preventing the natural flow of blood to your heart.
Also, cigarette smoke can permanently damage your heart by building up plaques in your arteries, causing them to narrow.
According to The National Heart, Lung, and Blood Institute (NHLBI), this damage increases your risk of atherosclerosis and Ischemic heart disease.
The bottom line is the more you smoke, the higher you damage your heart.
But the good news is:
According to Medical News Today, if you quit smoking, the chance of having coronary heart disease is cut in half after one year.
My tip for you: The best way to safeguard your heart is to quitting smoking.
4. You eat too much salt
Salt is important for the body, but its excessive consumption can do serious damage to your heart.
A recent study has shown that too much salt means an increased risk of cardiovascular disease.
But why is overeating salt bad for the heart?
Too much salt in food can lead to high blood pressure and, therefore, increase cardiovascular diseases.
That’s why a high-salt diet is prohibited for people having high blood pressure.
For instance, the World Health Organisation strongly recommends decreasing sodium intake to lower blood pressure and the chance of cardiovascular disease and coronary heart disease.
In general, lowering your salt intake will improve your health and reduce your risk of damaging your heart, say experts.
But how much salt a day is healthy?
According to the US Food and Drug Administration, a maximum of 2,300 milligrams per day (that’s around one teaspoon table salt) is recommended for adults.
Keep reading: 8 side effects of consuming too much salt.
5. You eat too much junk foods
Did you know that eating processed or fried foods regularly increase your risk of heart disease?
Well, let’s be honest: eating junk food every day will slowly and surely destroy your heart.
Because: Junk foods are rich in trans fats, saturated fats, salt, and refined sugar leads to obesity and an increased risk of cardiovascular disease.
In fact: according to a study, junk foods lead to premature heart disease.
My tip for you: The best way to stop destroying your heart is to reduce your junk foods consumption as best you can. But if you can’t, then eat fast food at least once a week.
6. You don’t do any exercise or activity
Experts say that lack of exercise is a clear risk factor for cardiovascular diseases.
It’s medically proven: regular physical activity lowers death from cardiovascular diseases by 27-35%.
Especially people over the age of 65 can significantly reduce the risk of death through regular physical exercise.
The reason is simple:
Regular exercise helps to keep your cholesterol levels normal, reduce blood pressure and stabilize blood sugar.
My tip for you: Try to reduce your daily sitting time from now on and perform moderate physical exercise five times a week.
There you have it, top 6 habits that can damage your heart.
These six habits are: skipping breakfast, having constant stress, smoking, overeating salt, eating junk foods, and not doing any exercise.
Always remember: The key to a healthy heart is living a healthy lifestyle.
According to studies, you can reduce your risk of heart disease by 80% if you practice a healthy lifestyle.