While most of us understand the significance of maintaining a balanced diet and avoiding smoking, there are five less well-known habits that can damage heart health. We frequently hear about the importance of cardiovascular wellbeing, but many are inadvertently participating in behaviours that can harm this vital organ.

Most people are aware that eating a well-rounded diet and steering clear of smoking are crucial for a healthy heart. However, there are five lesser-known habits that could adversely affect your heart health. Although the importance of cardiovascular health is a common topic of discussion, many unknowingly engage in behaviors that may harm this critical organ.

Surrey Live sought insights from a top cardiologist about everyday practices that might be putting your heart at risk. The conversation covered various aspects, from sleep habits to stress management, revealing that some daily routines might be more detrimental than we realize.

What are the five habits that could be damaging your heart? Here’s what you need to consider for maintaining your heart health.

Insufficient Physical Activity

“Leading a sedentary lifestyle can result in weight gain, elevated cholesterol levels, and high blood pressure, all of which heighten your risk for heart disease,” advises Dr. Christopher Broyd, a consultant cardiologist at Nuffield Health Brighton Hospital. “Incorporating regular exercise is essential for heart health.”

There’s no need to feel pressured to hit the gym every day. You can start with manageable steps. “Engage in simple activities such as walking, stretching, or using a stationary bike,” suggests Dr. Broyd.

Most crucially, select activities that bring you pleasure.

“Whether it’s dancing, swimming, cycling, or playing a team sport, finding something fun makes it easier to stay motivated. Try to pick a time of day that works best for you and stick to it, whether it’s in the morning, during lunch breaks, or in the evening.”

Chronic stress

Persistent stress – stemming from challenging careers or family difficulties – can lead to cardiac complications, warns the cardiologist. “Prolonged stress can negatively affect the heart by raising blood pressure and increasing the risk of heart attack or stroke,” explains Dr Broyd.

“Stress also encourages unhealthy coping mechanisms, like overeating or smoking.

“Chronic job stress can elevate blood pressure, lead to poor eating habits, and disrupt sleep, all of which can harm heart health over time.” So, it’s crucial to have effective coping strategies for managing stress.

“Regular physical activity, such as walking, yoga, or exercise, can help release built-up tension and improve mood by boosting endorphins,” says Dr Broyd.

“Some find that mindfulness techniques like meditation, deep breathing, or progressive muscle relaxation can calm the mind and reduce stress levels.”

Neglecting sleep

“Lack of sleep or poor-quality sleep can increase blood pressure, contribute to obesity, and disrupt the body’s natural repair processes,” Dr Broyd warns. “Sleep disorders like sleep apnoea can also significantly affect heart health.”

To promote natural, restful sleep, the cardiologist suggests creating a regular sleep routine. “Go to bed and wake up at the same time every day, even on weekends.

This helps regulate your body’s internal clock and promotes a more consistent sleep pattern. Engage in calming activities before bed, such as reading and avoid stimulating activities like watching intense TV shows.”

Additionally, it’s wise to limit your intake of caffeine, nicotine and alcohol during the evening hours. “Consuming caffeine or nicotine in the late afternoon and evening can interfere with sleep.

Similarly, while alcohol may initially make you feel sleepy, it can disrupt your sleep cycle later in the night.”

Insufficient sunlight exposure

A lack of sunlight exposure can lead to vitamin D deficiency, which has been linked to higher blood pressure, inflammation, and an increased risk of heart disease,” says Dr Broyd. “Safe sun exposure or supplementation can help maintain heart health.”

This becomes particularly crucial during winter, so ensure you make the most of work breaks by venturing outdoors. “If you’re working or studying indoors, take short breaks to step outside and soak up some sun,” recommends Dr Broyd.

“Aim to get outside for at least 15-30 minutes each day, especially in the morning when the sun is less harsh. Take walks, sit in a park, or enjoy outdoor activities like gardening, walking the dog, or even having lunch outside.”

Social isolation

“Being socially isolated or feeling lonely can increase your risk of heart disease,” warns Dr Broyd. “Studies have shown that loneliness can trigger stress, raise blood pressure, and negatively affect immune function, all of which can harm heart health.”

If you’re feeling lonely, it’s important to reach out to friends or family members, or consider joining a new club.

“Improving social isolation takes time and effort, but by making intentional efforts to connect with others and build relationships, you can enhance your social support network and overall wellbeing and ultimately improve your heart health,” Dr Broyd concluded.