BAD HABITS FOR YOUR HEART

Bad habits for your heart 
Everyone wants to have a healthy heart. Still, cardiovascular disease
affects more than 1 in 3 adults in the United States.
The good news is that some simple, everyday habits can make a big
difference in your ability to live a healthy lifestyle.
Here are the worst habits for your heart, and how to avoid them.

1. WATCHING TV

Sitting for hours on end increases your risk of heart attack and
stroke, even if you exercise regularly.
"Intermittent exercise doesn't compensate for the time you sit," says
Harmony R. Reynolds, MD, associate director of the Cardiovascular
Clinical Research Center at NYU Langone Medical Center, in New
York City.
Why? The lack of movement may affect blood levels of fats and
sugars.
Dr. Reynolds advises walking around periodically and, if you're at
work, standing up to talk on the phone.

2. LEAVING HOSTILITY AND DEPRESSION ON CHECKED

Are you feeling stressed, hostile, or depressed? It can take a toll on
your heart.
While everyone feels this way some of the time, how you handle
these emotions can affect your heart health. “Those likely to
internalize stress are in greater danger; research has shown a
benefit to laughter and social support,” Dr. Reynolds says.
“And it’s helpful to be able to go to someone and talk about your
problems.”

3. IGNORING THE SNORING

More than a minor annoyance, snoring can be a sign of something
more serious: obstructive sleep apnea. This disorder, marked by
breathing that is interrupted during sleep, can cause blood pressure
to skyrocket.
More than 18 million Americans adults have sleep apnea, which
increases the risk of heart disease. People who are overweight or
obese are at higher risk for sleep apnea, but slim people can have it
too.
If you snore and often wake up feeling tired, talk with your doctor;
there are easy ways to screen for apnea, says Robert Ostfeld, MD,
associate professor of clinical medicine at Montefiore Medical

4. DRINKING (TOO MUCH) ALCOHOL

Sure, studies suggest a small amount of alcohol may be good for
your heart. Alas, too many over-imbibe.
Excess alcohol is linked to a greater risk of high blood pressure,
high levels of blood fats, and heart failure. In addition, the extra
calories can lead to weight gain, a threat to heart health.
If you drink, stick to no more than two drinks per day for men, and
no more than one a day for women. (One drink means a 12-ounce
beer or 4-ounce glass of wine).

5. OVEREATING

Being overweight is a major risk factor for heart disease, and 72% of
men and 64% of women in the U.S are overweight or obese.
Try to eat less, avoid oversize portions, and replace sugary drinks
with water.
Dr. Reynolds and Dr. Hochman also suggest cutting portion sizes for
high-calorie carbohydrates (think refined pastas and breads) and
watching out for foods labeled “low-fat,” which are often high in
calories.

6. EATING RED MEAT

It’s best to think of red meat as an occasional treat rather than the
foundation of a daily diet. Red meat is high in saturated fat, and
there’s also evidence that processed meat, such as bacon and hot
dogs, increases your risk of cardiovascular disease and colorectal
cancer. Ideally, less than 10% of your diet should come from
animals and animal products, Dr. Ostfeld advises.
Can’t part with the beef? Choose a lean cut of red meat and limit
your intake. “People have to know that if you want a steak a few
times a month, it’s OK,” Dr. Hochman says. “It’s what you’re eating
three times a day that’s the issue. Be in it for the long haul. Eat a
balanced diet

7. SMOKING OR LIVING WITH A SMOKER

Sure, you've heard it a million times before: Don't smoke. But it
bears repeating.
"Smoking is a total disaster for your heart," says Dr. Ostfeld.
Smoking promotes blood clots, which can block blood flow to the
heart, and contributes to plaque buildup in the arteries.
It's also a smart bomb aimed at everyone around you, Dr. Ostfeld
says. In fact, about 46,000 nonsmokers who live with a smoker die
from heart disease each year because of secondhand smoke.

8. STOPPING OR SKIPPING MEDS

Let's be honest: Taking pills is a pain. There can be side effects.
And it's easy to forget your meds, especially if you feel fine.
"High blood pressure is called the silent killer because you don't
feel it," Dr. Ostfeld says. "Saying you feel fine is not a justification
for stopping these pills."
There are 30 types of high blood pressure medications, so there are
choices if one isn't working, Dr. Hochman says. "If one medication
doesn't work, we can try something else."

8. AVOIDING FRUITS AND VEGETABLES

"The most heart-healthy diet is a plant-based diet," Dr. Ostfeld says.
That means loading up on fruits and vegetables, nuts, whole grains,
low-fat dairy, and protein, and keeping junk food to a minimum. In
fact, new federal dietary guidelines recommend that half of each
meal should be composed of fruits and vegetables.
Research has found that people who eat more than five servings of
fruits and vegetables a day had about 20% lower risk of heart
disease and stroke than people who ate less than three servings per
day.

9. IGNORING PHYSICAL SYMPTOMS

If you used to walk up three flights of stairs without a problem, but
suddenly you're short of breath after one flight or have chest
pressure, it's time to call your doctor—now. Never assume it's
because you're out of shape.
Doctors say "time is muscle," meaning the quicker you get treatment
for possible trouble, the less likely you are to have permanent
damage to your heart muscle.
"It's better for it to be much ado about nothing than sitting on a
heart attack for six hours," which is not uncommon, Dr. Ostfeld
says.