10 Surprising Things Cardiologists Want You to Stop Doing

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There’s no one way to manage your heart health. In fact, you’re probably already aware of several ways you can protect your heart, from quitting smoking to avoiding a high-fat diet.

For good reason, a lot of conversations about cardiovascular health center on key lifestyle changes that have been popular for years, such as exercising regularly. But there’s more you can do for your heart to live a longer, healthier life, according to experts.

“Despite all of the knowledge that’s out there in the world about heart disease, the truth is that 90% of heart disease is preventable,” says Dinesh Kalra, M.D., FACC, MBA, Dr. Kalra is a member of several councils with the American College of Cardiology.

People often assume that their heart health is in the hands of genetics and factors out of their control, Dr. Kalra explains, when in reality their daily habits are crucial factors that set the tone for their cardiovascular health.

Sometimes, these habits are so subtle that you may not realize that they matter. We asked three cardiologists to share things that they wish their patients would stop doing, and they answered with these 10 behaviors that can set your heart health back.

Sitting for extended periods, even if you work out.

“Sitting is the new smoking,” Dr. Kalra says. “One hour of exercise a day doesn’t really wash away the negative effects of 10 hours of sitting.” Sitting for prolonged periods is linked to a higher risk of death from any cause, not just heart disease. If your job requires you to sit at a desk, try breaking up your day with standing or walking breaks. You could even try scheduling a standing meeting to reduce your time spent sitting during the workday.

Ignoring your LDL (the “bad” cholesterol) level.

Low-density lipoprotein (LDL) is known as the “bad” cholesterol because having too much of it raises your risk of having a heart attack or stroke. Generally, a healthy LDL is below 100 mg/dL.

“ We were born with LDLs of 20 to 30, but as we get older and have a Western diet, our metabolism changes, that’s when our LDLs get above 100, 150, sometimes up to 200,” says Pritha Gupta, M.D., Ph.D., a Beverly Hills-based cardiologist. “You’re doing yourself a disservice if you’re not taking something to lower your cholesterol, if recommended by your doctor.”

Statins are a prescription medication option for people with high cholesterol backed by decades of evidence, Dr. Gupta explains. Newer medications are also available for people whose LDL isn’t effectively managed with statins.

Assuming your family history is irrelevant.

Yes, individuals are different and your lifestyle matters. That said, you shouldn’t discount having a family history of heart disease—even if your family member has different risk factors than you do, explains Solomon Bienstock, M.D., an assistant professor of Medicine (Cardiology) at the Fuster Heart Hospital at the Icahn School of Medicine at Mount Sinai.

“Usually it’s not just the environmental factors that lead to a heart attack. There’s a genetic predisposition as well,” he says. “When these things run in families, you can’t ignore it. You need to be seen earlier and be as proactive as possible to prevent these things from happening.” If you have a family member with heart disease, tell your doctor.

Eating foods your great-grandmother wouldn’t recognize.

Ultra-processed foods are linked to a long list of negative effects on both your cardiovascular system and overall health. A good rule of thumb is to limit consuming foods that your great-grandmother did not grow up eating, according to Dr. Kalra.

While all foods are OK to consume in moderation, he explains, ultra-processed foods like deli meats or bagged chips can increase your risk for heart disease and stroke. “If the meal you’re eating or bought from a store has an ingredient list that is longer than your grocery list, that’s probably not a good type of food to be eating. You want to eat food that’s real, and that your great grandmother would recognize and cook for you,” he says.

Letting stress become a chronic issue.

Stress is inevitable, but how you cope matters, Dr. Gupta explains. “Chronic stress in our lives contributes to inflammation, blood pressure, and poor sleep, and often people eat unhealthily when they’re chronically stressed,” she says. “I don’t think any of us can eliminate stress; that’s almost impossible. But, developing healthy coping strategies for stress is essential for good cardiovascular health and good health overall,” she says.

Worrying about your family’s health, but not your own.

It’s easy to get so caught up in caring for children or aging parents that you forget to take care of yourself. Especially if you’re in the “sandwich generation,” caregiving responsibilities can take a toll on your mental and physical health. “Self-care is so important. In order to care for others, you need to care for yourself first,” Dr. Bienstock notes.

Not using caution with supplements.

It’s important to discuss supplements with your doctor before taking them, especially because the FDA doesn’t test or approve supplements before they hit the market. Taking supplements for your heart health without consulting your doctor first can have detrimental effects on your overall well-being, Dr. Gupta explains. “ You don’t know how they may be interacting with other medications you’re taking,” she cautions.

Having an all-or-nothing mindset.

You don’t have to strive for perfection in order to improve your heart health, according to Dr. Kalra. He warns against putting off lifestyle changes out of fear that you won’t be able to stick to them perfectly. “We always have a project, a deadline, something to get ahead of in life, a vacation to take. So we say ‘I’m not going to exercise this month, but I promise I’ll start next month’, but that someday never comes,” he says.

Waiting until later in life to think about your heart health.

“The key decades of life when it’s time to start preventive care are in adolescence all the way up to middle age,” Dr. Kalra says. “Get to know your blood pressure, get to know your cholesterol, and start thinking about heart disease prevention before it occurs. I always tell my patients that you shouldn’t wait until your first heart attack to have your first meeting with your cardiologist.”

Recently, the American College of Cardiology and the American Heart Association released updated guidelines that recommend starting cholesterol management in young adulthood. “The guidelines have shown that by treating patients younger and identifying issues earlier, you can make a massive difference,” Dr. Bienstock adds.

Treating sleep as an afterthought.

Both the quality and quantity of your sleep matter, Dr. Gupta says. Evidence shows that people who get at least seven hours of sleep every night live longer than those who don’t.

If you’re showing signs of sleep apnea, like snoring or not waking up feeling rested, discuss it with your doctor. Untreated sleep apnea poses a risk to your heart health and can increase your risk of developing several conditions including heart failure.

The bottom line

It’s not too soon to be proactive and start taking steps to prevent heart disease. The classic recommendations, including eating a balanced diet, not smoking, and exercising regularly, go a long way to keep your cardiovascular system running smoothly, but they aren’t the only ways you can protect your heart.

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