14 Everyday Habits That Are Having An Adverse Affect On Your Heart

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You'll agree when we say that a healthy heart is key to a healthy life. Unfortunately cardiovascular disease are common, and not unheard of even in young people. The good news though is that some simple, everyday lifestyle changes can make a big difference. Here are some of the worst habits, and how to avoid them.
1. Victims of today¡¯s work-life imbalance - high performance goals, quarterly targets and pending promotions impose the need to sit for longer hours at work which result in adverse effects on heart.

2. Working for more than 40 hours a week may increase one's risk of developing coronary heart disease, or narrowing of the blood vessels that supply blood and oxygen to the heart; it also affects lifestyle conditions, such as dietary patterns, exercise, smoking habits, and alcohol consumption.

3. Watching TV or 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.

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4. 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 internalise stress are in greater danger; research has shown a benefit to laughter and social support.

5. 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. People who are overweight or obese are at higher risk for sleep apnea, but slim people can have it too.

6. It's no secret that on some days, other people can seem annoying, irritating, and just plain difficult to get along with. However, it makes sense to strengthen your connections to the ones you like. People with stronger connections to family, friends, and society in general tend to live longer, healthier lives. Everyone needs alone time, but you should still reach out to others and keep in touch whenever you can.

7. 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.

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8. Being overweight is a major risk factor for heart disease. Try to eat less, avoid oversize portions, and replace sugary drinks with water.

9. 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.

10. If you used to walk up three flights of stairs without a problem, but are suddenly short of breath after one flight or have chest pressure, it's time to call your doctor ¡ª now. Never assume it's because you're out of shape.

11. Do not assume that you are not at risk. High blood pressure and cholesterol, diabetes, being over-weight, and smoking are all risk factors that should be kept in check.

12. Smoking is a total disaster for your heart. 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. In fact, about 46,000 non-smokers who live with a smoker die from heart disease each year because of second hand smoke.

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13. Reduce the intake of salt. The more salt you consume, the higher your blood pressure rises. Most of us should keep sodium intake below 2,300 milligrams a day. If you have high blood pressure or are over 50, cut back to 1,500 milligrams.

14. Those who worked 61-70 hours a week were at 42% higher risk of CHD than those who worked 31-40 hours a week; participants who worked 61-70 hours a week had a 63% increased risk of CHD, while those who worked more than 80 hours a week had a 94% higher risk.

*Data Inputs: Dr Vijay Gajanan Surase ,MBBS,MD(Medicine),DM(Cardiology), Senior Consultant Interventional Cardiologist at Jupiter Hospital, Thane

*Card Image Courtesy: thebrunettediaries.com