Introduction
We all know that what we eat can have a major impact on our health. But did you know that certain foods can actually increase your risk of heart disease? Eating the wrong foods can put you at risk for heart attack, stroke, and other cardiovascular diseases. In this article, we’ll discuss the top habits that could “stop your heart” and how to avoid them. We’ll also provide some tips on how to make healthier food choices that can help reduce your risk of heart disease. So, if you’re looking to make some changes to your diet, read on to learn more about the top habits that could “stop your heart”.
Top Habits That Could “Stop Your Heart” — Eat This Not That
Heart disease is the leading cause of death in the United States, and it’s important to be aware of the habits that can increase your risk of developing it. Eating the wrong foods, smoking, and being inactive are all habits that can contribute to heart disease. Here are the top habits that could “stop your heart” and what you should eat instead.
Smoking
Smoking is one of the most dangerous habits when it comes to your heart health. Smoking increases your risk of developing coronary heart disease, stroke, and other cardiovascular diseases. If you smoke, the best thing you can do for your heart is to quit. If you’re not ready to quit, try to cut back on the number of cigarettes you smoke each day.
Eating Unhealthy Foods
Eating unhealthy foods can increase your risk of developing heart disease. Foods that are high in saturated fat, trans fat, and cholesterol can raise your cholesterol levels and increase your risk of heart disease. Instead of eating unhealthy foods, focus on eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins.
Being Physically Inactive
Being physically inactive can increase your risk of developing heart disease. Regular physical activity can help lower your blood pressure, improve your cholesterol levels, and reduce your risk of heart disease. Aim for at least 30 minutes of moderate-intensity physical activity each day. This can include walking, jogging, swimming, or biking.
Drinking Too Much Alcohol
Drinking too much alcohol can increase your risk of developing heart disease. If you choose to drink, do so in moderation. That means no more than one drink per day for women and no more than two drinks per day for men. If you’re not sure how much is too much, talk to your doctor.
Managing Stress
Stress can have a negative impact on your heart health. Chronic stress can lead to high blood pressure, which can increase your risk of heart disease. To reduce your stress levels, try to practice relaxation techniques such as yoga, meditation, or deep breathing. You can also try to get more sleep, exercise regularly, and spend time with friends and family.
By making small changes to your lifestyle, you can reduce your risk of developing heart disease. Eating a healthy diet, quitting smoking, and being physically active are all important steps to take to protect your heart health. If you’re concerned about your risk of heart disease, talk to your doctor.
Heart disease is the leading cause of death in the US, but according to the World Health Organization, the vast majority of premature heart attacks and strokes are preventable. “It’s important for people to realize that more than 80% of heart attacks, strokes and peripheral arterial disease events are preventable, so early recognition of risk factors is important,” says Dr. Roger Blumenthal, director of the Johns Hopkins Ciccarone center for prevention of cardiovascular disease and co-chair of the ACC/AHA Prevention Writing Committee. “We want people to realize that it’s not rocket science on most of these things. It’s good common sense. And for doctors, it’s about motivating people when they come in for each and every visit — no matter what they come in to see us for.” Here are five habits that are causing heart damage, according to experts. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Smoking cigarettes is terrible for heart health, doctors say—according to the American Heart Association, as much as 30% of heart disease deaths are linked to smoking. “When most patients think of the dangers of smoking, they think about the lungs,” says cardiovascular surgeon G. Michael Deeb, MD. “But cardiovascular disease is the No. 1 killer in the world, and smoking is accelerating the problem.”
Regular exercise is key to supporting heart health. “The heart is a muscle that needs exercise. Getting the heart rate in an aerobic training zone maintains that heart-pumping, or systolic, function,” says cardiologist Luke Laffin, MD. “But more importantly, regular physical activity can lead to lower blood pressure and weight stability. And once you have made aerobic physical activity a habit, start adding in some resistance training using light weights or bands. Even two to five times a week can help stave off heart disease.”
It’s vitally important to get regular screenings for heart health, especially to keep track of factors out of your control. “For example, if you adjust your lifestyle and get active and strict with what you eat, you can lower bad cholesterol by about 25% to 30%. But the rest is genetically driven,” says Dr. Laffin. “And we can’t reverse risk factors such as genetics, family history and aging. At a certain point, you may need to take medications to prevent heart disease.”
Junk food high in sugar and ultra processed carbohydrates are strongly linked to heart disease. “The consumption of ultra-processed foods makes up over half of the daily calories in the average American diet and are increasingly consumed worldwide. As poor diet is a major modifiable risk factor for heart disease, it represents a critical target in prevention efforts,” says Filippa Juul, MS, PhD, a faculty fellow at the New York University School of Public Health. “Our findings add to a growing body of evidence suggesting cardiovascular benefits of limiting ultra-processed foods.”
Excess belly fat is linked to heart disease, even for those with a healthy BMI. “Studies that have examined the relationship between abdominal fat and cardiovascular outcomes confirm that visceral fat is a clear health hazard,” says Dr. Tiffany Powell-Wiley, chief of the Social Determinants of Obesity and Cardiovascular Risk Laboratory at the National Heart, Lung, and Blood Institute in Bethesda, Maryland.
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