Cardiovascular specialist Darina Kurbanova has identified several unhealthy habits that are best avoided to protect cardiovascular health.
According to her, cardiovascular diseases are the leading cause of death worldwide.
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Here are four habits that can negatively affect the heart and blood vessels and increase the risk of serious disease:
1. Smoking
Smoking is a well-established risk factor for conditions such as atherosclerosis, coronary heart disease and high blood pressure.
Nicotine enters the bloodstream and causes the arteries to constrict, which can raise blood pressure.
Other substances in cigarette smoke can also impair the function of the blood-vessel lining and contribute to oxidative stress and inflammation.
Over time, these effects can promote atherosclerosis and serious complications such as heart attacks, peripheral artery disease and stroke. The American Heart Association likewise identifies avoiding nicotine as a core component of cardiovascular health.
2. Overeating
Overeating is considered a major problem in modern societies, where food including fast food is widely available.
Consuming excessive calories can lead to weight gain and obesity, which are associated with insulin resistance and type 2 diabetes.
Obesity can also contribute to atherosclerosis, high blood pressure and heart-rhythm disorders such as atrial fibrillation.
The American Heart Association lists healthy weight, diet, blood pressure and blood glucose among the key factors for cardiovascular health.
If your weight is above the healthy range, reducing calorie intake and seeking advice from a qualified nutrition professional can help develop a safe weight-management plan.
3. A sedentary lifestyle or lack of physical activity
Insufficient physical activity combined with excessive calorie intake can contribute to obesity and negatively affect cardiovascular health.
The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous activity, spread throughout the week.
Activities can include brisk walking, cycling, dancing and swimming.
4. Chronic stress
Chronic stress can negatively affect cardiovascular health through physiological stress responses, including increased blood pressure and changes that can affect blood flow and heart function.
It may also worsen existing cardiovascular conditions.
Although research into the precise mechanisms linking chronic stress to cardiovascular disease is still developing, psychological health and well-being are recognized as important aspects of cardiovascular prevention.
Overall, maintaining a healthy diet, staying physically active, avoiding tobacco, managing weight and blood pressure, and addressing chronic stress are important steps toward reducing cardiovascular risk.
