A top cardiologist explains the lesser-known behaviours that may be putting your cardiovascular health at risk
While we’re all aware of the significance of a balanced diet and the dangers of smoking, there are five lesser-known habits that could be detrimental to heart health. We frequently hear about the importance of heart health, but many of us may unknowingly be engaging in habits that are bad for us.
Chatting with a leading cardiologist about the five everyday behaviours that might be jeopardising your cardiovascular health, Surrey Live asked about everything from sleep to stress, these habits could be causing more damage than you realise.
So what are these five things that can damage your health? This is everything you need to know about these habits and your heart.
Failing to prioritise sleep
“Lack of sleep or poor-quality sleep can increase blood pressure, contribute to obesity, and disrupt the body’s natural repair processes. Sleep disorders like sleep apnoea can also significantly affect heart health.”
The cardiologist suggests establishing a consistent sleep schedule to promote natural, restful sleep. “Go to bed and wake up at the same time every day, even on weekends.”
Dr Broyd further advises: “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.”
Also, try to limit your intake of caffeine, nicotine and/or alcohol in the evenings. “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.”
Not getting enough sunlight
“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,” reveals the expert.
“Safe sun exposure or supplementation can help maintain heart health.” This is particularly crucial during the winter months.
So ensure you utilise breaks at work by going outside. “If you’re working or studying indoors, take short breaks to step outside and soak up some sun. 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, reach out to friends or a family member, 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,” advises Dr Broyd.
Lack of physical activity
“A sedentary lifestyle can lead to weight gain, high cholesterol, and increased blood pressure, all of which increase your risk for cardiovascular disease,” warns Dr Christopher Broyd, consultant cardiologist at Nuffield Health Brighton Hospital. “Regular exercise is crucial for heart health.”
However, there’s no requirement to pressure yourself into visiting the gym daily – simply begin with modest steps. “Begin with simple activities like walking, stretching, or using a stationary bike,” recommends Dr Broyd.
“Even short bursts of activity, such as 10-minute walks, can add up over time and gradually increase your stamina.” 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
Long-term stress, such as jobs, family life or other health issues, can contribute to heart problems, according to 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.”
Therefore, it’s vital 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.”
