Cardiologist Shares 4 Habits That Could Harm Heart Health

Millions of people could be unknowingly putting extra strain on their hearts through everyday habits they rarely think twice about.

Dr Francesco Lo Monaco, a cardiologist and author of Heart Saviour, has shared how certain silent risk factors can gradually weaken the heart over many years before symptoms appear.

“Many people assume they would know if something was wrong with their heart, but that’s often not the case,” he said.

Here are some of the most common, yet modifiable, habits he suggested could be contributing to poor heart health – and what you can do about each.

If your blood pressure remains high for months or even years, your heart will need to pump against greater resistance, the health expert explained.

“Initially the heart muscle adapts by becoming thicker, but over time these changes can affect how efficiently the heart works,” he said.

“If left untreated, this can contribute to enlargement and weakening of the heart and eventually increase the risk of heart failure, abnormal heart rhythms and other cardiovascular complications.”

This is one of the reasons high blood pressure is often described as a “silent killer”, he added, because many people have no symptoms until the damage has already begun.

GPs and some pharmacies can check blood pressure. Boots offers a free health MOT for over-40s which includes a blood pressure check. Alternatively you can buy your own blood pressure monitor and check it at home.

Blood pressure can be controlled through a series of lifestyle interventions like eating a balanced diet, regular exercise and, if you’re overweight, weight loss.

Avoiding salty food, alcohol, caffeine and smoking are also important. Some people might also benefit from taking medicine to treat the issue.

Sleep apnoea is a condition that causes repeated pauses in breathing when you’re sleeping. It’s yet another health issue that can slip under the radar.

Dr Lo Monaco warned that repeated drops in oxygen overnight increase stress on the cardiovascular system.

“Sleep apnoea doesn’t just cause tiredness,” he said. “It is strongly associated with high blood pressure, abnormal heart rhythms and structural changes within the heart.”

The most common symptoms include: loud snoring, noisy and laboured breathing, periods where breathing is interrupted by gasping or snoring. As a result, it’s usually first spotted by a partner, friend or family member.

People with sleep apnoea might also find they wake up with headaches, still feel tired and find it hard to concentrate.

It’s typically treated with lifestyle interventions like weight loss, stopping smoking and reducing alcohol intake, but the NHS notes many people also need a CPAP machine to help supply oxygen over night.

Heavy drinking over long periods of time can weaken the heart muscle. “Alcohol-related heart disease often develops gradually, so people may not notice any symptoms until significant damage has occurred,” said Dr Lo Monaco.

The NHS advises cutting back a little each day, and letting others know you’re doing this so they can offer support. Swap strong beers or wines for ones with a lower strength (ABV in %) and aim to have several drink-free days each week.

Regular movement helps maintain cardiovascular health. Studies have consistently found physical activity has a protective effect against heart disease, which can lead to heart attacks.

“A sedentary lifestyle doesn’t directly enlarge or weaken the heart on its own, but it contributes to several of the major risk factors that do, including obesity and high blood pressure,” said Dr Lo Monaco.

Cardiac rehab physiotherapist Helen Alexander previously told the British Heart Foundation (BHF) that three types of exercise can help strengthen heart health. These are: aerobic exercise, such as brisk walking, cycling and swimming; resistance and strength training, such as lifting weights; and exercise that improves balance and flexibility, such as tai chi and yoga.

Dr Lo Monaco concluded that if you experience breathlessness, swollen ankles, chest pain, palpitations or unexplained fatigue, you should seek medical assessment.

“The encouraging news is that many of these risk factors are modifiable,” he said. “Keeping your blood pressure under control, treating sleep apnoea, maintaining a healthy weight, exercising regularly and limiting alcohol can all reduce the strain placed on the heart over time.”