3. Smoking and Excessive Alcohol Use
Few habits damage the heart as quickly and as deeply as smoking. Cigarette chemicals narrow blood vessels, reduce oxygen flow, and raise blood pressure. Over time, this dramatically increases the risk of serious heart complications.
Alcohol, too, poses challenges when consumed in excess. While an occasional glass of wine may not cause harm, heavy drinking weakens the heart muscle, interferes with healthy rhythms, and contributes to weight gain and high blood pressure.
What you can do instead:
- If you smoke, talk with your doctor about safe and effective ways to quit. Support groups, counseling, and medications can all make a difference.
- If you drink, stay within healthy limits: up to one drink a day for women, and up to two for men.
- Replace evening drinks with calming alternatives like herbal tea, a short walk, or time spent on a relaxing hobby.
Every cigarette not smoked and every drink skipped is a gift to your heart and your future.
4. Living with Constant Stress and Poor Sleep
Stress is more than just an unpleasant feeling. When it lingers day after day, the body releases hormones like cortisol that push blood pressure higher and make the heart work harder. Over time, stress also encourages unhealthy coping habits like overeating, smoking, or drinking too much, which further harm the heart.
