Being one of the vital organs in the human body, the heart deserves special attention and care. Surprisingly, even in this age of information, many people are unaware of what truly affects heart function and how to properly care for it.
Here are some habits that are among the top culprits damaging your heart.
Lack of Exercise: Individuals who lead a sedentary lifestyle are actually twice as likely to face heart disease and even Type 2 diabetes. Research indicates that physical inactivity is a significant risk factor for cardiovascular diseases, and engaging in regular exercise can mitigate these risks effectively [2]. It's not just about skipping workouts; mindless snacking often comes into play, leading to weight gain and further complications.
Excessive Salt Intake: While salt can enhance the flavor of food, too much of it can lead to high blood pressure, which is a significant risk factor for heart health. Studies have shown that even modest reductions in dietary sodium can positively impact blood pressure levels [1]. Remember, the next time you're tempted to sprinkle that extra pinch of salt, think about the potential consequences!
Increased Alcohol Consumption: Enjoying a drink occasionally is generally fine, but regular drinking — even just a few times a week — can wreak havoc on your heart. Research indicates that chronic alcohol consumption is linked to elevated blood pressure and other cardiovascular issues [3]. Not only does it adversely affect your cardiac health, but it can also harm your liver and even mess with your memory.
Ignoring Depression and Anxiety: Let's be honest, untreated stress, anxiety, or depression can seriously harm heart function. Research suggests that psychological stress can lead to increased cardiovascular risk, making early intervention crucial for minimizing detrimental effects [2]. If you catch these issues early and seek treatment, you can minimize their detrimental effects. They can also weaken your immune system and drain your energy.
Smoking: When it comes to negative impacts, smoking touches every part of your health, with heart disease sitting at the top of the list of consequences. Studies consistently show that smoking is a leading cause of cardiovascular disease, significantly increasing the risk of heart attacks and strokes [3].
Lack of Sleep: Adults should aim for 7 to 8 hours of uninterrupted sleep every night. Sleep deprivation can lead to hormonal imbalances that make you crave more food, which can indirectly affect your heart health. Moreover, insufficient sleep is associated with higher risks of hypertension and cardiovascular diseases [2]. Plus, it can disrupt your ability to cope with stress.
Sitting All Day: Maintaining an active lifestyle is crucial. Studies suggest that those who sit for long periods daily are at a doubled risk for heart disease, emphasizing the need for regular movement throughout the day [4].
Have a question about heart health? Consider reaching out to an expert!
References:
- Chi-Fung Cheng, Ai-Ru Hsieh, Wen-Miin Liang, Ching-Chu Chen, Chien-Hsiun Chen, Jer-Yuarn Wu, Ting-Hsu Lin, Chiu-Chu Liao, Shao-Mei Huang, Yu-Chuen Huang, Bo Ban, Ying-Ju Lin, Fuu-Jen Tsai. Genome-Wide and Candidate Gene Association Analyses Identify a 14-SNP Combination for Hypertension in Patients With Type 2 Diabetes.. PubMed. 2021.
- Susmita Sinha, Mainul Haque. Insulin Resistance Is Cheerfully Hitched with Hypertension.. PubMed. 2022.
- Tomoyuki Kawada. Cardiovascular disease risk in patients with type 2 diabetes and hypertension.. PubMed. 2023.
- Dahai Yu, Yamei Cai, Jonathan Graffy, Daniel Holman, Zhanzheng Zhao, David Simmons. Association Between Systolic Blood Pressure and Cardiovascular Inpatient Cost Moderated by Peer-Support Intervention Among Adult Patients With Type 2 Diabetes: A 2-Cohort Study.. PubMed. 2021.
- Tomas S Bexelius, Rickard Ljung, Luis A Garcia Rodriguez. Type 2 diabetes, high blood pressure and acute pancreatitis.. PubMed. 2016.