By Dr. Charan Yeras M.D

Your heart is one of the most vital organs in your body, pumping blood and oxygen to every cell. Unfortunately, many of us have bad habits that can harm our hearts. From smoking and drinking too much alcohol to failing to get enough exercise, these unhealthy behaviors can increase the risk of developing cardiovascular diseases such as stroke and coronary artery disease.

In this article, we will explore the 20 worst habits that are destroying your heart and how you can break them for a healthier lifestyle.

1. Smoking

Smoking is the absolute worst habit for heart health, according to cardiologists⁵. Smoking damages the lining of your arteries, making them more prone to plaque buildup and narrowing. Smoking also increases your blood pressure, heart rate, and risk of blood clots. Not to mention, smoking exposes you to thousands of harmful chemicals that can affect your lungs, brain, and other organs.

The best thing you can do for your heart is to quit smoking as soon as possible. There are many resources and treatments available to help you quit, such as nicotine patches, gum, lozenges, counseling, and medication. You can also seek support from your family, friends, or a quit-smoking program.

2. Being Sedentary

Sitting for hours on end increases your risk of heart attack and stroke². A lack of movement, in general, may affect blood levels of fats and sugars. Being sedentary also contributes to obesity, diabetes, high blood pressure, and high cholesterol, which are all risk factors for heart disease.

The American Heart Association (AHA) recommends getting at least 150 minutes of moderate-intensity physical activity per week². This can include brisk walking, jogging, cycling, swimming, dancing, or any other activity that gets your heart rate up. You can also try to break up long periods of sitting by taking short walks or stretching breaks every hour.

3. Eating Poorly

Eating poorly can have a negative impact on your heart health in many ways. A diet high in saturated fat, trans fat, sodium, sugar, and processed foods can raise your cholesterol and blood pressure levels, increase inflammation, and cause weight gain. These factors can lead to atherosclerosis (hardening of the arteries), which can block blood flow to the heart and cause chest pain or a heart attack.

To protect your heart, you should eat a balanced diet that emphasizes fruits, vegetables, whole grains, lean protein, nuts, seeds, and healthy fats. You should also limit your intake of red meat, fried foods, baked goods, candy, soda, and alcohol. The AHA provides helpful guidelines and tips on how to eat a heart-healthy diet⁴.

4. Drinking Too Much Alcohol

Drinking too much alcohol can harm your heart in several ways. Alcohol can raise your blood pressure and triglyceride levels (a type of fat in the blood), which can increase the risk of heart disease and stroke. Alcohol can also interfere with some medications that treat high blood pressure or diabetes. Additionally, alcohol can cause weight gain and liver damage.

The AHA advises limiting alcohol consumption to no more than one drink per day for women and two drinks per day for men⁴. One drink is equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. If you have trouble controlling your drinking or have a history of alcohol abuse or dependence, you should avoid alcohol altogether.

5. Not Flossing

You may not think that flossing has anything to do with your heart health, but it does. If you don’t floss regularly, you may be allowing bacteria to accumulate in your mouth, which can cause gum disease. Gum disease is an inflammatory condition that can affect not only your oral health, but also your heart health. Research has shown that people with gum disease have a higher risk of heart disease and stroke. This may be due to the inflammation and infection that can spread from the mouth to the bloodstream and affect the arteries.

To prevent gum disease and protect your heart, you should floss at least once a day, preferably before brushing your teeth. You should also visit your dentist regularly for checkups and cleanings. If you have signs of gum disease, such as bleeding, swollen, or receding gums, bad breath, or loose teeth, you should seek treatment as soon as possible.

6. Not Getting Enough Sleep

Sleep is essential for your overall health and well-being, including your heart health. A lack of seven to eight hours of sleep per night can cause stress, inflammation, and hormonal imbalance in your body, leading to conditions that can affect your heart. For instance, sleep deprivation can increase your blood pressure, blood sugar, and appetite, which can raise the risk of diabetes, obesity, and heart disease.

To improve your sleep quality and quantity, you should follow a regular sleep schedule, avoid caffeine, alcohol, and nicotine before bedtime, limit screen time and exposure to bright light at night, create a comfortable and quiet sleeping environment, and practice relaxation techniques such as meditation or deep breathing.

7. Overdoing It With Exercise

While exercise is good for your heart, too much of it can be harmful. Exercising too intensely or for too long can put excessive strain on your heart and increase the risk of arrhythmias (irregular heartbeats), cardiac arrest (sudden loss of heart function), or myocardial infarction (heart attack). Some signs that you may be overdoing it with exercise include chest pain, shortness of breath, dizziness, nausea, or palpitations.

To exercise safely and effectively for your heart health, you should follow the AHA’s recommendations of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, plus two days of muscle-strengthening activity. You should also warm up before and cool down after each session, drink plenty of water to stay hydrated, listen to your body and stop if you feel any discomfort or pain, and consult your doctor before starting a new exercise program or increasing the intensity or duration of your current one.

8. Stressing Out

Stress is inevitable in life, but chronic or excessive stress can take a toll on your heart health. Stress can trigger the release of hormones such as adrenaline and cortisol, which can affect your blood pressure, heart rate, blood sugar, cholesterol levels, and inflammation. Stress can also lead to unhealthy coping behaviors such as smoking, drinking alcohol,