One should aim to maintain their heart in the healthiest state possible, an endeavor one has to commit to every day. Essentially, nurturing your cardiovascular health plays a key role in boosting overall wellness. For example, information provided by the Heart Foundation suggests that regular workouts could minimize the risk of experiencing a heart attack or contracting heart illness. Likewise, consumption of whole grains, fiber and healthy fats also contributes positively to this cause.
Equally as important though is knowing what not do as everyday routines can have significant impact on your coronary fitness too. We consulted Elizabeth Klodas MD., FACC - an accomplished cardiologist and author who also founded and serves at Step One Foodsas Chief Medical Officer; here she outlines some habits with detrimental long term effects on cardiovascular wellbeing.
It's crucial we take extra care for our hearts by ensuring none of these risky habits are part our daily routine.See below for Dr.Klodas' insights into some worrisome habits affecting cardiac health.Give them a read through then explore more ways you can boost your daily regimen.
Placing a Takeout Order
Truth be told, getting takeout can feel like quite the indulgence. It's particularly satisfying when all you want to do is sit back, indulge in some Netflix, and don't feel much inclination to cook. You might even make it a regular occurrence for meals such as lunch or dinner. However, it's important to remember that these convenience foods tend mostly to be loaded with sodium and calories, as pointed out by Dr. Klodas. Additionally they often lack vital nutritional elements such as wholesome fiber from whole foods, antioxidants and good fats.
Overemphasis on Protein Intake
Protein indeed plays a crucial role in any well-balanced diet. Yet, Dr. Klodas emphasizes that often protein sources are animal-based such as meats and dairy products. These frequently come along with saturated fats that can potentially interfere with maintaining healthy cholesterol levels and overall cardiovascular health.
It's noteworthy to mention a research conducted by the experts at The Harvard T.H Chan School of Public Health reveals that high intake of four major saturated fatty acids, commonly found in red meat, might heighten your chances of suffering from coronary heart disease.
Excessive Exposure to Screens
One may be astounded to see 'screen time' listed under the worst daily practices for cardiac health. Spending hours on end binging your top television series or working tirelessly without taking a break to stretch or take a casual walk contributes to physical inactivity. Dr Klodas mentions, "such an habit escalates inactive behaviour which corresponds majorly with cardiovascular diseases."
Present Physical Activity Guidelines for Americans recommend that adults should have at least 150 minutes of moderately intense physical activity every week, even including two days meant specifically for muscle-strengthening exercises. Thus, it's upon you to invent innovative methods of incorporating more exercise into your day-to-day life and discovering workout routines you truly look forward (and adhere) to.
Neglecting Dental Flossing
There are numerous individuals who often overlook the simple act of flossing. Dr Klodas highlights, "Oral health is inextricably intertwined with heart health." Those who don't prioritize good dental hygiene hold an elevated risk of encountering cardiac episodes.
In a notable research showcased in Journal of Periodontal Research, it has been discovered that frequent usage of dental floss correlates inversely with cardiovascular incidents among individuals diagnosed with coronary heart disease. Thus, adopt and continue the habit of regular flossing!
Consuming Fruits in Liquid Form
Dietary experts frequently caution about fruit juice if your goal is to maintain a healthy weight, due to its potential impact on cardiac health. Dr. Klodas points out that "fruit juices essentially serve as concentrated sugar delivery systems because they lack pulp and fibrous elements." He further adds, "Food items that offer added or extreme measures of sugar usually result in increased cholesterol levels and unwanted weight gain".
Consuming excessive caffeine daily
Your much-loved coffee breaks may bring joy to your day-to-day routine, but it might be wise to moderate your intake. Overconsuming caffeine all through the day can have negative effects on heart health. Dr. Klodas points out that "Excessive amounts of caffeine can lead to elevated blood pressure and potentially trigger irregular heart rhythms in susceptible individuals."
First, Taste Your Food Before Adding Salt
Stop right there! Breaking the habit of sprinkling salt on your food before tasting it is essential. "High sodium consumption is widespread," explains Dr. Klodas. "Further, it's a primary factor causing high blood pressure."
Delaying Tasks till the Next Day
Occasionally, we all fall prey to procrastination. That said, taking your cardiovascular health lightly is one thing that should never be postponed for a future date. Dr.Klodas emphasizes the importance of seizing each day as she says "We cannot replay today". Every single day passed without focusing on our heart's well-being enhances the potential risk of developing cardiac diseases.
Munching
The habit of quick access to the pile of snacks can often be tempting when an urge to bite on something kicks in. However, it's crucial to inspect what types of treats you have on standby and ensure they are the most beneficial for your health if that craving strikes.
"Unless your light meals comprise purely fresh produce, such as fruits and vegetables, chances are your grazing may negatively impact health," says Dr. Klodas. "Merely consuming a surplus 100 calories everyday would eventually see you gaining approximately 10 lbs within a year's span. Similarly, having an excess intake of just about 250 milligrams of sodium translates into ingesting a cupful of salt as time adds up to one year."
Alcohol Consumption
Exercise caution when topping up your wine glasses. The notion that alcohol might be beneficial for cardiovascular wellbeing is mostly founded on old data, which has come under frequent debate over time," comments Dr. Klodas. "Reducing alcohol intake makes sense overall. Opting out of drinking entirely might just be the optimal choice."
Should you decide to enjoy a lighthearted cocktail or savor your preferred variety of wine, it's advocated by the American Heart Association (AHA) that you drink in moderation. Their guideline suggests keeping daily alcohol consumption down to one to two drinks for men and only one drink for women.
Smoking
The harmful practice of smoking needs little explanation; it is, as stated by Dr. Klodas, a habit closely associated with the onset of heart diseases. That said, The Centers for Disease Control and Prevention (CDC) reveals that people who smoke may reasonably expect to live at least 10 years less than non-smokers— a jolting insight into its impacts on longevity. Further good news? It's never too late - leaving behind the practice before turning 40 can help reduce your likelihood of dying from any disease caused by smoking by an impressive 90%.
Neglecting Vegetable Consumption
Everyone may not hold vegetables as their preferred food choice, however, including them in your meal plan can be advantageous due to countless reasons. As Dr. Klodas mentions, "Vegetables are packed with essential nutrients crucial for cardiovascular health," also containing a high level of antioxidants that aid in maintaining our arteries' wellbeing and flexibility." So consider immediately adding some -like spinach, tomatoes, asparagus and Brussels sprouts- to your grocery list.
Consumption of Diet Soda
Whether it's a diet or regular, frequently indulging in soda can be detrimental to your health. The excessive sugars present in sodas can inevitably lead to weight gain and obesity risks. Dr Klodas emphasizes that "Artificial sweeteners can negatively affect your gut microbiota, leading to an increase in insulin sensitivity and disruptions in feelings of fullness." Furthermore, studies indicate that consuming soda regularly could heighten the risk factors for cardiovascular diseases (CVD), such as stroke and coronary heart ailments.
Unacknowledged Snoring
Should you find yourself snoring, it is advisable to consult with a healthcare provider and delve further into this nighttime tendency. "Snoring might indicate symptoms of sleep apnea, an ailment that elevates your chances of experiencing high blood pressure, pulmonary hypertension, or cardiovascular incidents," mentions Dr. Klodas.
Believing your genetic lineage of heart disease predetermines your fate
Just because there is a history of heart diseases in your family, it does not mean that will be your prospect. Maintaining healthy living habits on an ongoing basis allows you to drive the course of your health.
According to Dr. Klodas, "your genes contribute to 20% risk for developing heart disorders". Everyone has substantial influence over the path their health takes.
