Ultimately, are daily habits are the aspects of our life that can make or break our overall health. From staying hydrated in order to help our bodies function to their full potential to working out every morning in order to stay fit, making healthy choices every day it the key to a healthy, long life—and sometimes that means we need to break our unhealthy habits. This is especially true when it comes to keeping our hearts in good shape. As it turns out, there are several common habits that could be putting you at risk of cardiovascular disease.
To learn more about the daily habits that are actually so bad for your heart, we spoke to Dr. Nick West, a cardiologist and Chief Medical Officer & DVP of Global Medical Affairs of Abbott’s vascular business, and Lisa Richards, nutritionist and creator of The Candida Diet. They told us that eating too much sugar, not getting enough sleep, and eating too much red and processed meats are three habits you should break ASAP for your cardiovascular health. Learn more below!
READ MORE:
The One Supplement Cardiologists Swear By For A Healthier Heart Over 50
This Is The Worst Type Of Processed Meat For Your Heart Health, According To Experts
The Fast Food Desserts Doctors Say You Should Avoid At All Costs—They’re So High In Sugar!
A Cardiologist Tells Us What To Snack On For A Healthy Heart Over 40
1. Eating too much sugar
You likely already know that excess sugar consumption is never a great idea for your health. But did you know that it could take a serious toll on your heart, in particular? Richards warns that "high sugar intake can be bad for heart health for several reasons," starting with an increased risk of obesity. It's no secret that consuming high amounts of added sugars can lead to weight gain over time, which can increase your risk of heart diseases.
Additionally, a high sugar intake may lead to type 2 diabetes due to increased insulin resistance. "Diabetes is a major risk factor for heart disease," Richards tells us.
A high sugar intake may also lead to increased inflammation in the body, which can cause atherosclerosis. Richards describes this as "a condition in which plaque builds up in the arteries and can lead to heart disease." Other health effects of eating too much sweet stuff include increased levels of triglyceride (a type of fat found in blood) and increased blood pressure, both of which put your heart at risk of disease.
Overall, it's best to keep your sugar intake to a minimum if you're concerned about your cardiovascular health. While indulging in a bit of dessert every now and then won't kill you, making it a habit could have serious consequences over time.
2. Not getting enough sleep
Staying up late is another habit that could be doing more damage to your health than you realize. While we've all felt the effects of a late night, such as tiredness throughout the day and a lack of focus, sleep deprivation also has a lesser-known downside: a higher risk of heart disease.
Dr. West warns that a lack of sleep (less than 6 hours per night) "has been associated with increased risk in observational studies." This increased risk is due to hormonal and hemodynamic changes, as well as inflammation, which "can result in the development of obesity/adverse body mass index, type 2 diabetes, and high blood pressure." These issues are all risk factors of stroke, heart attack, and cardiovascular death.
So, if you needed another reason to get your 8 hours every night, there you go. Staying up too late can lead to more than just some sleepiness in the morning.
3. Eating too much red meat and processed meats
Who doesn't love eating a juicy burger or a beef-packed burrito? How about a salami sandwich or some beef jerky? Unfortunately for those of us who love the taste of these foods, eating too much red meat and processed meats can clog your arteries and put you at risk of heart disease over time.
"Consumption of both red meat and processed meats has shown a consistent relationship across multiple studies with increased risks of heart disease, cancer and diabetes—with the extent of increased risk varying with the amount of red meat eaten," Dr West tells us.
The good news is that you don't have to cut out red meat altogether (although that wouldn't be a bad idea for your health). Instead, it's simply important to limit your consumption of it as much as possible. "Red meat is a good source of dietary protein, iron and vitamin B12—but current guidance, despite such benefits, is to limit intake to no more than 2 or 3 servings per week," he concludes.
All in all, while ignoring your cravings and betraying your night owl tendencies may seem like difficult lifestyle changes to make, they're the best decisions for your heart at the end of the day. Your body will thank you in the long run!
