1. Tobacco
"Tobacco—stop, stop, stop," Dr. Levine urges. Smoking doesn’t just destroy your lungs; it’s also linked to "dozens of cancers, heart attack, and strokes." Even having an occasional cigarette or being exposed secondhand smoke can have serious health consequences, especially on your heart—so consider this your sign to quit.
2. Pollution
"That’s right," Dr. Levine says, citing "estimates of over 8.1 million deaths a year from indoor and outdoor pollution." The issue can stem from polluted air in cities, industrial areas, and even inside your own home. Secondhand smoke exposure is another big contributor—especially in parts of Asia and Africa, where rates are higher.
3. Alcohol
Happy hour isn't so happy for your health. "You won’t like it," Dr. Levine admits, "but alcohol causes heart disease and cancer." He recommends limiting intake to "no more than a drink a day." Even moderate drinking can increase certain cancer risks, so less is always better.
4. Processed Meats
From bacon to deli meat, Dr. Levine warns these foods are tied to "cancer and heart disease." Processed meats often are loaded with high amounts of sodium, preservatives, and saturated fat—all of which can be a nightmare for your health when consumed in excess in the long run.
5. Sugars
It's no secret that eating too much sugar can lead to a plethora of health issues. According to Dr. Levine, "The worst is soda, or that Frappuccino from Starbucks which has up to sixteen teaspoons of sugar," Dr. Levine says. Sugary drinks and snacks contribute to obesity, diabetes, heart disease, and some cancers. Cutting back on added sugars is one of the best ways to improve your health.
6. Radiation
Dr. Levine warns against radiation. "Most [comes] from excessive medical testing," he says. He warns that "CAT scans are up to 100 chest X-rays," while "a CT angiogram… is 120 X-rays." Overuse of imaging tests can have serious consequences. "This year a study shows that it’s estimated that 5% of all cancers are related to medical testing." Yikes!
7. Stress
Having toxic people in your life can be more than just annoying—it may be costing you your health. "People lead to stress and stress-related illnesses—heart disease, hypertension, diabetes," Dr. Levine explains. His advice? "Toxic people—just get them out of your life." It's also a good idea to work on ways to manage your stress.
8. Fast Food & Highly Processed Foods
Think twice before you stop at the McDonald's drive-thru. It shouldn't be a surprise that fast food is terrible for your health. "It’s garbage," Dr. Levine says bluntly. "Excess oils, fat, sugars, processed meats." These foods are cheap, convenient, and harmful. He points to the Global Burden of Disease study, which found that unhealthy diets were linked to "11 million global deaths in 1990." The best way to go is cooking your meals at home with whole ingredients!
9. Drugs
No surprise here—drugs are toxic. "Cocaine kills. It kills you immediately from a stroke or heart attack or aortic dissection—or it can set you up later in life," Dr. Levine warns. But it’s not just illicit drugs. Even substances that seem less dangerous can have long-term cardiovascular impacts. "Smoking marijuana is now also linked to heart disease. Sorry!"
All in all, while some factors are harder to avoid than others, small, consistent changes can make a big difference in your long-term heart and cancer risk. As Dr. Levine makes clear, the best time to start protecting yourself is now.