
Your heart is the engine that keeps you moving, yet many of our daily habits can unknowingly put it at risk. Heart disease remains the leading cause of death worldwide, but the good news is that many cases are preventable with lifestyle changes. Here are ten common habits that can destroy heart health—and tips to reverse the damage for a longer, healthier life.
1. Sitting Too Much
Why It’s Harmful: Prolonged sitting leads to poor circulation, weight gain, and increased risk of heart disease. Fix It: Incorporate movement throughout your day. Set reminders to stand up every hour, take short walks, or use a standing desk. HIIT (High-Intensity Interval Training) is especially beneficial, offering heart-protective benefits with short, effective workouts.
2. Eating Too Much Processed Food
Why It’s Harmful: Processed foods are loaded with trans fats, refined sugars, and sodium, all of which increase the risk of hypertension, high cholesterol, and heart disease. Fix It: Swap out processed snacks for whole, nutrient-dense foods like nuts, seeds, and fresh vegetables. Cooking at home helps control ingredients and improve heart health.
3. Skipping Vegetables
Why It’s Harmful: Vegetables provide essential vitamins, fiber, and antioxidants that protect against heart disease. Fix It: Aim for at least five servings of vegetables daily. Each additional serving of vegetables reduces cardiovascular disease risk by 5%—and there’s no cap, so eat up for better heart health!
4. Not Getting Enough Omega-3s
Why It’s Harmful: Omega-3 fatty acids reduce inflammation, lower triglycerides, and improve heart function, but most diets lack sufficient amounts. Fix It: Add fatty fish like salmon and sardines to your diet or take a high-quality fish oil supplement like Orthomega. You can find our favorite Omega-3 supplement, Orthomega here: https://us.fullscript.com/welcome/drjeni
5. Consuming Too Much Sugar
Why It’s Harmful: Excess sugar contributes to insulin resistance, obesity, and inflammation, all of which harm the heart. Fix It: Cut back on sugary drinks, desserts, and hidden sugars in processed foods. Opt for natural sweeteners like stevia or monk fruit when needed.
6. Chronic Stress
Why It’s Harmful: High stress levels increase cortisol, which raises blood pressure and contributes to heart disease. Fix It: Practice stress management techniques such as deep breathing, meditation, yoga, or journaling. Prioritize self-care and relaxation to support heart health.
7. Lack of Quality Sleep
Why It’s Harmful: Poor sleep increases blood pressure, inflammation, and risk of heart disease. Fix It: Aim for 7-9 hours of quality sleep per night. Create a relaxing bedtime routine, limit blue light exposure, and maintain a consistent sleep schedule.
8. Smoking or Vaping
Why It’s Harmful: Smoking damages blood vessels, increases blood pressure, and significantly raises the risk of heart disease. Fix It: Seek support to quit smoking through lifestyle changes, counseling, and natural supplements that support lung and cardiovascular health.
9. Drinking Too Much Alcohol
Why It’s Harmful: Excess alcohol consumption raises blood pressure, increases bad cholesterol, and leads to weight gain. Fix It: Limit alcohol intake to moderate levels—one drink per day for women and two for men. Opt for heart-friendly choices like red wine in moderation.
10. Neglecting Early Signs
Why It’s Harmful: Many heart-related conditions, like high blood pressure and high cholesterol, show no symptoms until significant damage is done. Fix It: Schedule bloodwork to monitor your heart health. Functional medicine testing can provide a deeper insight into your cardiovascular risk and overall wellness.
Take Action for a Healthier Heart
Protecting your heart isn’t about perfection—it’s about making better choices consistently. Start by adding more vegetables to your meals, incorporating Omega-3s, prioritizing movement, and managing stress. Small, daily improvements lead to long-term heart health.
Want to take the next step in optimizing your heart health? Schedule a free health consultation today! Let’s work together to build a strong, resilient heart for life.
This information should not be substituted for medical or chiropractic advice. Any and all healthcare concerns, decisions, and actions must be done through the advice and counsel of a healthcare professional who is familiar with your updated medical history.
Comentarios