by One cardiologist likes to compare heart health with financial well -being.
“I say my patients:” Just like you have a 401K or IRA fund, you must have a health fund “,” “shares Dr. Mahesh Tekriwal, MDChairman of Cardiology at Hackensack Meridian Southern Ocean Medical Center. “While in your younger years you invest money for financial stability in your retirement, investments in your health will go a long way to keep your heart healthy in your 60s, 70s and then.”
If you are 60+, don’t despair. It is not too late to make lifestyle adjustments, including making and breaking habits for the health of the heart. Making up a potential longer, healthier and fuller life is an invaluable advantage. Cardiologists recommend starting by breaking this habit that is bad for the health of the heart.
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The sneaky seaside resort for heart health
“Spending too much time sitting is one of the most harmful habits for the heart,” says Dr. Rigved V. Tadwalkar, MDA consultative cardiologist and medical director of the Cardiac Rehabilitation Center in Providence Saint John’s Health Center by the Council.
The secret part? You can be an ordinary jogger Joe and still have a sedentary lifestyle.
“Even those who exercise can be in danger if they are sitting for most of the day,” warns Dr. Tadwalkar.
Dr. Tekriwal shares concern about sedentary lifestyle.
“Leading a sitting lifestyle can lead to weight gain, poor blood circulation, high blood pressure and other risk factors for heart conditions,” says Dr. Tekriwal.
Related: Cardiologists beg you to break this super-communal habit after work as quickly as possible
Dr. Tadwalkar says that some of those other risk factors include inflammation, poor artery function and insulin resistance (which also increases your chance of developing type 2 diabetes).
Moreover, it can have a wrinkle effect on your diet, says Dr. Bradley Serwer, MDAn interventional cardiologist and Chief Medical Officer at Vitalolution, an Ingenovis Health Company.
Dr. Serwer says that people can eat comfort food, such as chips, while watching TV all day, often as a way to deal with or prevent stress.
A study published in the Journal of the American College of Cardiology In February 2025, it was discovered that sitting daily for just over 10 hours can increase your risk of future heart conditions and failure.
Related: 3 subtle signs of heart attack risk that most people miss, according to a doctor
What to do instead (except at your desk track)
Dr. Serwer likes to say: “Bodies keep moving in motion.”
“Go hiking, cycling, swimming in the lake, explore the surrounding areas,” suggests Dr. Serwer.
Dr. Tekriwal offered similar short-and-sweet advice.
“Get up and dance, do garden work – just move,” says Dr. Tekriwal.
However, what happens if you have a desk track? Use movement to break your day (remember, you are not a machine).
“Get up every hour and extend, take short walks or use a standing desk,” says Dr. Tadwalkar. “Even short activity such as Pacing during calls or body weight exercises can help. The goal is to break the sitting time instead of trusting only one training.”
That does not mean that good daily training (or exercising most days a week) is bad. Combining that with micro-breaks during your working day can even help you in the best position to lower your risk of heart disease.
The American Heart Association recommends 150 minutes of moderate intensity or 75 minutes of powerful intensity activity every week every week.
If you go for a moderate intensity (difficult but not impossible to talk), says Dr. Tekriwal for striving for 30 minutes a day, five days a week.
“Even if you have a normal BMI and are not overweight or obese, your heart will benefit,” says Dr. Tekriwal. “Moderate exercise of each type increases the oxygen level in your blood and helps with blood flow. It also helps to strengthen the heart muscle and can help reduce stress.”
Dr. Tekriwal adds that regular exercise can stimulate the metabolism of your body, which may reduce the risk of type 2 diabetes. He points out that type 2 diabetes can damage blood vessels, which can contribute to heart disease and strokes.
Related: why some women have a risk of 78% higher strokes – and what to do about it
Other habits to break for better heart health
1. Smoking
This is above that with a sitting lifestyle in Dr.’s book. Tekriwal. If you smoke, there is still a sign to stop.
“Smoking increases the risk of developing blood clots and plaque built up in the arteries, which ultimately reduces blood supply to the heart and your risk of a heart attack is increased,” says Dr. Tekriwal. “It also reduces the amount of oxygen that can be worn through the blood.”
Dr. Tekriwal adds that nicotine can increase your heart rate and blood pressure, forcing your ticker to work harder. An assessment of 2020 showed that smoking increased the risk of heart disease (especially with 40, although it is never too late) could reduce those opportunities.
Related: Vapen versus smoking: Is there a better one for your lungs? This is what experts say
2. Bad eating habits
Dr. Tekriwal says that diets with a lot of saturated fat and calories can lead to unnecessary weight gain, so that the heart also works harder. Excess salt is also a problem.
“Too much salt in your diet can lead to high blood pressure, also a pressure on your heart,” notes Dr. Trekrwal on. “Too many unhealthy fats in the diet can lead to a high cholesterol and plaque structure in the arteries, causing you to risk a heart attack. Fruit, vegetables, full grains, lean meat and healthy fats are the key, just like eating moderation.”
On the salt front, the American Heart Association proposes to limit salt intake to 2,300 mg per day (ideally 1500 mg) to lower blood pressure risks.
An assessment from 2023 showed that a Mediterranean style diet (that all Tekrwal’s Do’s and Don’t affects above) can lower the risk of heart disease in women.
Related: Cardiologists cannot stand this one popular diet
3. Chronic stress
A 2020 study showed that psychological stress was a different risk factor for heart conditions.
It is impossible to live stress -free, but Dr. Tadwalkar warns that constant stress can damage the heart.
“Many people do not realize that long -term stress increases blood pressure and cause inflammation, which increases the risk of heart conditions,” says Dr. Tadwalkar. “Even worse, it often leads to unhealthy habits such as fast food grabbing, skipping training or trusting alcohol to relax.”
Dr. Tadwalkar proposes to deal with stress, deep breathing and step outside for fresh air.
Related: 10 tips with therapists to take care of your mental health if you now feel through the news
4. Skip agreements
Dr. Tekriwal says that high blood pressure is a silent murderer who can go unnoticed, especially for people who do not see the doctor regularly.
“Only the small act of having your doctor take, checking your cholesterol and blood sugar and having a comparison on an annual basis can identify potential problems before they cause health crisis,” says Dr. Tekriwal. “Make time for a regular check, at least once a year. Those with a busy lifestyle and ‘no time’ can look to do it around their birthday. It is the best gift they can give themselves.”
Related: The common habit that a cardiologist begs to never, never do
5. Mindset
Dr. Serwer says that one of the biggest shifts you can make is in your head. He says that people (understandable!) Are shaken after-heart attack. However, they are often looking for a Miracle Fix-All. Although the wishes of a magical pill can repair and protect your ticker, there is no.
“The answer I give is to change their perspective,” says Dr. Serwer. “Stop focusing on craze diets, fast weight loss, trendy high training sessions or the latest pill that will solve everything. Make a mental shift and concentrate on the future. By concentrating on the horizon, they will make the right choices every day.”
Dr. Serwer says that this approach means a holistic approach to your lifestyle that includes the above, such as movement, spending time with family, diet and taking medication.
“These activities are no longer punished, but are aids to influence real change and achieve long -term goals,” says Dr. Serwer.
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Related: The risk factor of heart disease 1 in 5 people don’t even know they have that, according to cardiologists
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