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Many individuals believe that keeping the heart healthy revolves around exercising, reducing fried food intake, and monitoring cholesterol levels. However, Dr. Dmitry Yaranov, a cardiologist, points out that there are daily habits we often overlook that can endanger heart health. In a recent post on Instagram, he highlighted these habits:
“What truly impacts your heart — and what people rarely discuss:
Only sleeping 6 hours each night and labeling it as ‘the grind’: Ongoing lack of sleep increases the risk of heart failure, strokes, and unexpected death.
Inhaling exhaust while commuting every day: Pollution in the air actually hardens your arteries.
Constantly stressed and just coping: Too much cortisol results in higher blood pressure and inflammation.
Not visiting the dentist in years: Having gum disease means more inflammation, which increases the chance of having a heart attack.
Making efforts to eat healthy but living in a food desert: Limited access to healthy foods leads to worse heart health, independent of your determination.
Neglecting your gut health: Your gut bacteria play a vital role in managing blood pressure and cholesterol. Nourish it properly.
Maintaining heart health goes beyond just working out and eating salads. It also involves sleep, stress management, air quality, food access, and gut health.” These points emphasize the importance of factors like sleep deprivation, air pollution, stress levels, dental health, limited access to nutritious foods, and gut well-being, which can be as significant as diet and exercise. What implications does this have for individuals aiming to improve their heart health in practical ways?
Sleep and stress management are two essential yet often neglected aspects of heart health. If you regularly sleep less than 6-7 hours each night, stress hormones in the body remain high, leading to elevated blood pressure and increased inflammation, both of which can strain the heart. Likewise, merely enduring stress without using effective coping methods activates the sympathetic nervous system, keeping heart rates and blood pressure raised for extended periods. Simple, achievable lifestyle adjustments can be beneficial: establishing a consistent sleep routine, limiting screen time before sleeping, practicing relaxation methods like deep breathing, and taking short breaks to stretch or walk during tense work days.
Many people are unaware that the air they breathe can have a direct impact on their arteries. Breathing in tiny particles from traffic or industrial emissions causes oxidative stress and inflammation, speeding up plaque buildup in blood vessels. Another often overlooked aspect is oral hygiene. Gum disease can let bacteria enter the bloodstream, triggering inflammation and potentially resulting in artery plaque formation. Regularly brushing your teeth twice a day, flossing, and visiting the dentist consistently are easy but effective ways to safeguard your heart.
A healthy gut microbiome is crucial in controlling cholesterol levels, lowering widespread inflammation, and even regulating blood pressure. Conversely, an unhealthy gut can worsen these risks, creating a harmful cycle for heart health. Even minor changes, such as choosing whole grains instead of refined carbs, selecting frozen or canned veggies without added salt, or including probiotic-rich foods like yogurt can support gut health. Community initiatives, such as local food cooperatives or personal home gardening, can also help mitigate the issue.
