Most people understand that maintaining a balanced diet and avoiding smoking are crucial for heart health. However, there are lesser-known habits that can silently raise your risk of heart problems.
Many individuals unknowingly follow routines that harm their cardiovascular system. During Heart Month, Dr. Christopher Broyd, consultant cardiologist at Nuffield Health Brighton Hospital, sheds light on key factors that affect heart health beyond diet and smoking.
Dr. Broyd emphasizes the impact of a sedentary lifestyle: “Inactivity often leads to weight gain, high cholesterol, and elevated blood pressure, all major contributors to cardiovascular disease.” The good news is that boosting your activity level doesn’t require intense daily workouts. Dr. Broyd recommends starting with manageable activities such as walking, stretching, or cycling on a stationary bike. “Even short, 10-minute increments of exercise throughout the day can build stamina and improve heart health over time.”
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Finding activities you enjoy—like dancing, swimming, cycling, or team sports—helps maintain motivation. Consistency matters most; pick a time that fits your schedule, whether it’s morning, lunchtime, or evening.
Chronic stress is another significant risk factor. Dr. Broyd explains, “Long-term stress raises blood pressure and increases the likelihood of heart attacks or strokes. It also often leads to unhealthy habits like overeating or smoking.” Effective stress management techniques are essential for heart protection. Physical activities such as walking or yoga release tension and boost mood by increasing endorphins. Additionally, mindfulness practices—including meditation, deep breathing, or muscle relaxation—can calm the mind and reduce stress.
Sleep quality plays a critical role as well. Poor or insufficient sleep can elevate blood pressure, promote weight gain, and disrupt the body’s repair mechanisms. Sleep disorders, like sleep apnea, further compromise heart health. Dr. Broyd advises maintaining a consistent sleep schedule by going to bed and waking up at the same times daily, even on weekends. Engaging in calming pre-bedtime routines like reading and avoiding stimulating screens can also improve sleep. Limiting caffeine, nicotine, and alcohol intake in the evening prevents sleep disruptions.
Vitamin D deficiency, often due to limited sunlight exposure, can contribute to inflammation, higher blood pressure, and increased heart disease risk. Safely spending time outdoors daily—aim for 15 to 30 minutes, especially during winter—helps maintain healthy vitamin D levels and supports cardiovascular function.
Finally, social connections are vital for heart health. Loneliness and isolation have been linked to increased stress, hypertension, and weakened immune response. Dr. Broyd urges anyone feeling lonely to reach out to friends or family, and consider joining clubs or groups to build supportive relationships. “Strengthening social ties improves wellbeing and can lower heart disease risk.”
By adopting these lifestyle habits—regular activity, stress management, quality sleep, ample sunlight, and social engagement—you can significantly reduce your cholesterol and blood pressure, protecting your heart now and into the future.