5 Habits That Are Really Bad for Your Heart Health

When it comes to your risk of heart disease, the leading cause of mortality in the United States, there's good and bad news. Let's begin with the bad one. Heart disease is a term used to describe a variety of disorders that may affect the heart. Heart disease can be caused by various things, some of which are uncontrollable family history or environmental factors. The good news is that you can do a lot to prevent and, in some cases, reverse heart disease.

Below are 5 things that can take a toll on your heart health. Avoiding them can help improve your heart health and avoid other serious health problems. 

1. Being physically inactive

If you are physically inactive, this can be really bad for your health. Inactivity is related to cognitive decline, increased fatigue, and higher mortality risk. Fortunately, almost any exercise that increases your heart rate is an excellent place to start promoting your heart health. For this reason, it is recommended to have at least 150 minutes of cardio training every week. Strength training is recommended twice a week.

It may seem to you that it is a lot of exercise, but you don't have to do it all at once. You don’t have to go from doing anything to running marathons. It doesn't matter if you raise your heart rate for 15 minutes or more at a time. Furthermore, your weekly physical activity may also include walking, riding a bike, and even gardening or going shopping. If you aren’t sure about the type of physical activity, you may consult a cardiologist to choose the one best for the health of your heart. 

2. Sleeping not enough

Not getting your seven (or eight) hours of restful sleep each night may harm your health significantly, particularly your heart. High blood pressure and heart disease can be caused by poor-quality sleep or untreated sleep apnea. Sleep deprivation has also been linked to diabetes and weight gain, all of which are detrimental to heart health. Furthermore, sleep apnea has been linked to abnormal cardiac rhythms and a range of other serious health problems. 

3. Eating unhealthy foods

Sugar, fat, and processed foods provide calories but few, if any, nutrients. If your diet is loaded with sugar, fatty, and processed foods that are high in empty calories, your risk of obesity, diabetes, and heart disease increase significantly. Vegetables, fruits, whole grains, fish, eggs, beans and peas, nuts, and seeds are all high in nutrients. Lean meats and poultry, as well as fat-free and low-fat milk, are all excellent alternatives that are good for your heart health. 

4. Being overweight

Obesity is a widespread health problem in the United States. One out of every three Americans has excessive weight. Obesity and overweight are associated with a number of health issues that raise the risk of heart disease. Obesity is related to high levels of triglycerides, LDL cholesterol, total cholesterol, and HDL cholesterol, as well as low HDL cholesterol. 

Obesity and overweight are also connected to high blood pressure and increased left ventricle (left ventricular hypertrophy), all of which increase the risk of heart failure. 

5. Eating too much salt

Your blood pressure rises in direct proportion to the amount of salt you consume. High blood pressure affects one out of every three persons in the United States, and it is a major risk factor for stroke and heart attack. Avoid pre-packaged junk food, read the labels for sodium levels, and load your diet with fresh fruits, veggies, and nuts.

The average person should consume less than 2,300 mg of salt per day. If you already have high blood pressure, reduce your salt intake to 1,500 milligrams.