14 Bad Habits that Can Destroy Your Heart

Bad habits—they sneak up on us. Some seem harmless but can end up ruining your heart over time. Today, let’s dive into 14 bad habits that could be quietly putting your heart at risk and what you can do to avoid them.

The information for this article is based on a video shared by Dr Eric Berg. Dr Eric Berg DC is a chiropractor, health coach, and author based in Alexandria, Virginia. He has a YouTube channel with over 11 million subscribers in which he shares videos on various health and wellness topics, including fitness.

Ready? Let’s break them down one by one.

14 Bad Habits that Can Destroy Your Heart

1. Believing Everything You Read on Labels

We’ve all been there—grabbing a product labeled as “heart-healthy” thinking we’re making the best choice. But some of these so-called healthy items are far from beneficial. Take corn oil, for instance. Many labels claim it’s heart-friendly, but what’s really in there? Industrial seed oils, like corn oil, are highly refined and processed. The scary part? The average person consumes around 8 gallons of this stuff every year! That’s almost 30% of your daily calories. And what about those “healthy” cereals like instant oatmeal or Honey Nut Cheerios? Sugar-laden and highly processed, they’re contributing more to inflammation than protecting your heart.

Omega-6 fats, common in seed oils and grains, promote inflammation—exactly what your heart doesn’t need. So, the next time you reach for a box with a heart symbol, flip it over and read the real ingredients.

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2. Avoiding the Sun

We’ve been taught to fear the sun, slather on sunscreen, and avoid those rays to prevent skin cancer. But in doing so, many of us are robbing our bodies of vitamin D—a key nutrient for heart health. Studies show that avoiding the sun increases the risk of heart attacks by 32%. Vitamin D deficiency is linked to high blood pressure, so skipping sunlight isn’t doing your heart any favors. Moderate sun exposure can actually be one of the simplest ways to support your cardiovascular system.

3. Sitting for Long Periods

Raise your hand if you’re guilty of sitting all day at work or during long Netflix binges. It’s comfortable, but it’s also a quiet killer. Studies reveal that being sedentary increases your risk of heart disease by 147%. Sitting too long affects more than just your heart—it’s linked to strokes too. Regular movement is like a fitness reserve for your heart, helping it cope with stress better. So, get moving! Even just standing up or stretching every 30 minutes can reduce your risks dramatically.

4. Overusing Medication

Have you noticed how it’s become almost normal to rely on medication as we age? Whether over-the-counter drugs or prescription meds, they all come with side effects, and many put stress on the heart. In fact, some medications increase heart attack risk by over 50%. Pain relievers like NSAIDs, chemo drugs, and even hormone replacement therapy (HRT) can all contribute. It’s always worth asking your doctor about alternative treatments that may be easier on your heart.

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5. Late-Night Snacking

We’ve all been there—late-night cravings for chips or ice cream. But did you know that snacking late can disrupt your body’s ability to burn fat while you sleep? Growth hormone, which spikes at night and helps burn fat and repair tissues, is blocked when you snack right before bed, especially if it’s carbs. This habit also ruins your metabolism, which over time can lead to heart issues. Try to avoid snacks after dinner to give your body a chance to work its magic while you rest.

6. Drinking Too Much Water with Low Salt

Yes, hydration is key, but too much water without enough salt can dilute sodium levels in your blood, causing a condition called hyponatremia. Sodium plays a critical role in balancing fluids in your body, and if it drops too low, you could experience brain swelling or, in severe cases, even a heart attack. Instead of cutting salt entirely, focus on maintaining a balance. Increasing your intake of potassium-rich foods (like bananas and spinach) can help balance out the effects of sodium.

7. Ignoring Dental Health

Believe it or not, your oral health is closely linked to your heart health. Gum disease can send bacteria into your bloodstream, contributing to plaque buildup in your arteries. This bacterial plaque can increase the risk of heart attacks. Regular brushing and flossing aren’t just about keeping your teeth looking good—they might be saving your heart too!

8. Mouth Breathing, Especially While Sleeping

Breathing through your mouth instead of your nose, especially during sleep, is more than a bad habit—it can lead to sleep apnea, snoring, and even disrupt your oxygen levels. Nose breathing is far better because it helps regulate CO2 levels, which in turn, allows oxygen to be more effectively delivered to your tissues. Mouth breathing, on the other hand, can leave you feeling more tired and less able to cope with stress, putting more strain on your heart.

9. Microplastics in Your Food

In recent years, there has been a growing awareness of microplastics in our food supply. These tiny bits of plastic, found in everything from bottled water to canned goods, can get into your bloodstream and wreak havoc. Studies are still emerging, but it’s suspected that these foreign particles may contribute to inflammation and other issues that affect heart health. Avoiding plastics where you can and opting for fresh, unpackaged food might be a simple way to protect your heart.

10. Getting Winded Easily

Ever notice how quickly you get out of breath? This can be a warning sign of congestive heart failure. It’s normal to feel a bit winded after strenuous exercise, but if climbing a single flight of stairs leaves you gasping for air, it might be time to talk to a doctor.

11. Jet Lag and Frequent Flying

Jet lag can do more than just mess with your sleep. Frequent flying affects your body’s circadian rhythm, and many people experience swelling in their legs or feet after long flights—a sign of fluid retention, which can strain the heart. Niacin, a form of vitamin B3, has been shown to support mitochondrial function and could be beneficial before long flights.

12. Excessive Cardio Without Rest

Yes, cardio is great for your heart, but too much can backfire. Constant, high-intensity cardio without giving your heart time to rest can stress the heart muscle, leading to issues like atrial fibrillation (AFib). Balance is key—mix in strength training and adequate rest to keep your heart healthy.

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13. Exposure to Secondhand Smoke

We all know smoking is bad, but did you know that secondhand smoke can be just as harmful? Inhaling secondhand smoke can increase your risk of a heart attack by 25% to 30%. Avoiding smoking areas as much as possible can drastically reduce your risk of heart problems.

14. Eating Refined Foods

Refined foods like white bread, sugary snacks, and processed meals are major culprits in heart disease. They strip away important nutrients like magnesium, which helps regulate heart function. Magnesium is involved in over 300 enzymatic processes in the body, including those that keep your heart beating smoothly. Low magnesium levels can increase the risk of arrhythmias and calcification in the arteries, which makes it crucial to incorporate magnesium-rich foods, such as leafy greens, nuts, and seeds, into your diet.

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Conclusion

Protecting your heart is all about balancing good habits with the occasional indulgence. The bad habits we’ve covered—from believing misleading labels to ignoring dental health—are all things we can control. By making small but impactful changes, like increasing magnesium intake, balancing your hydration, and moving more, you can significantly lower your heart disease risk. Your heart deserves the best care, and by breaking these bad habits, you’re well on your way to a longer, healthier life. Remember, a healthy heart starts with the small choices we make each day!

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