Do not take care of your oral health, eat too much salt and smoke are bad habits that sabotage your heart.
More than a bad habit, snoring can be a sign of something more serious: obstructive sleep apnea (OSA). This disorder, which is marked by breathing interrupted while sleeping, can increase the blood pressure. People with OSA have 4 times higher risk of heart disease than normal people. Obese people are easier to get OSA, but that does not mean slim people have less risk for it. If you often snore and wake up feeling tired, you should visit your doctor.
2. Do not take care of oral health
Although exact reasons are unknown, there is a close connection between the gum disease and heart disease. If you do not floss your teeth regularly, plaques with lots of bacteria will build up over time and cause gum disease. One theory is these bacteria trigger inflammatory responses in the body and inflammation promotes all aspects of atherosclerosis. Treating the gum diease can improve the blood vessel function.
3. Separate yourself from the world
It is a normal thing when you are annoyed or irritated by someone else you can not get along with. However, you need to strengthen your relationship with people you really like. People who have close relationships with their family, friends and society usually live longer and healthier. Everyone needs private time for themselves but you should also look after other people around you and keep in touch whenever you can.
4. Drink alcohol
Many studies showed that consuming a small amount of alcohol every day is good for your heart. In fact, a lot of people drink too much alcohol. Excess alcohol will increase the risk of high blood pressure, blood fat and heart failure. Besides, excess calories can make you gain weight and threaten your cardiovascular health. The less alcohol you drink, the healthier you can live.
Being overweight is the main reason for heart disease. So you should try eating less, avoid oversized portions and replace sugary drinks with water. Doctor Sharad Kasarle also suggests you cut portion sizes for high-calorie carbohydrates (such as noodles and breads) and look for low-fat foods.
6. Smoke or live with people who smoke
While you have heard thousand times that “don’t smoke,” it bears repeating. “Smoking is a total disaster to your heart,” doctor Kasarle said. Smoking encourages thrombosis, blocks blood flow to the heart and contributes to form plaques in the arteries. High blood pressure and cholesterol, diabetes, being overweight and smoking are the risk factors that need controlled.
7. Do not eat fruits and vegetables
The best diet for your heart is the one based on plants. It means that you should increase intake of fruits, veggies, nuts, low-fat milk and protein while keeping processed foods to a minimum. In fact, new guidelines recommend that half of each meal should be fruits and vegetables. Researches found that people who eat more 5 servings of fruits and veggies daily have 20% lower risk of heart disease and stroke than people who eat less than 3 servings per day.
8. Be a salty snacker
The more salt you eat, the higher your blood pressure is. One third of American peoples have high blood pressure, the main risk factor of stroke, renal failure and heart attack. “Before opening a pack of processed food, read carefully the sodium content on the label, and reach the outer portions of the supermarket, which sells fruits, veggies and unsalted nuts.” Most of us should keep sodium intake below 2,300 mg per day. If you have high blood pressure or are over 50, you need to cut down to 1,500 mg.