World Heart Day 2024: Ditch these unhealthy habits that are putting your heart health at risk

With World Heart Day just a few days away, it’s a timely reminder that your heart health truly matters. As modern life continues to introduce a range of unhealthy habits, like sedentary lifestyles, poor dietary choices, and high stress levels, it's important to take proactive steps to protect your heart. Ignoring these habits can lead to serious health issues, including high blood pressure, obesity, and heart disease, which are becoming increasingly common among younger populations.

The fast-paced nature of modern life has introduced several unhealthy habits, especially among young people, that can negatively impact heart health, says Dr Naresh Kumar Goyal, Senior Director & Head of Department - Cardiology & Heart Failure Programme, Fortis Hospital, Shalimar Bagh, Delhi. “With technology, convenience foods, and stressful work or social pressures becoming the norm, many are unknowingly putting their hearts at risk. As a result, conditions like high blood pressure, obesity, and even heart disease are becoming more common at a younger age,” he adds.

Here are major lifestyle factors that contribute to this growing problem, according to Dr Goyal.

• Sedentary lifestyle: A lack of physical activity is one of the most common modern habits affecting the heart. Many young people spend hours sitting at desks or using electronic devices, leading to poor circulation, weight gain, and an increased risk of heart disease. Regular exercise is crucial to keeping the heart healthy and strong.

• Poor diet: Fast food, sugary snacks, and processed meals have become staples in the modern diet. These are high in unhealthy fats, salt, and sugar, which can raise cholesterol levels, increase blood pressure, and lead to obesity. Over time, these factors contribute to heart problems in young people.

• Stress and anxiety: The fast pace of modern life, along with pressures from work, school, and social media, can cause chronic stress. High stress levels raise the body’s production of cortisol and adrenaline, which over time can strain the heart, increasing the risk of hypertension and heart disease.

• Lack of sleep: Poor sleep habits are increasingly common among young people, often due to late nights on digital devices. Sleep deprivation increases blood pressure and heart rate, putting extra strain on the heart. Long-term, this can lead to heart conditions such as arrhythmias or heart attacks.

• Air pollution: Air pollution has a significant impact on heart health, particularly in cities with high pollution levels like Delhi. As per a Lancet study, over 7 percent of daily deaths in 10 cities are attributed to air pollution, with Delhi alone recording 11.5 percent of deaths annually. Even small increases in pollution (e.g., ~1-3 mmHg/10 micro in PPM) can cause elevated blood pressure, leading to a greater risk of cardiovascular events such as heart attacks or strokes.

• Smoking and vaping: Though smoking rates have declined, many young people have turned to vaping. Both smoking and vaping expose the body to harmful chemicals that damage blood vessels and increase the risk of heart disease. Nicotine raises blood pressure and narrows arteries, making the heart work harder.

• Excessive alcohol consumption: Drinking alcohol in excess has become more common in social settings, especially among young adults. Regular heavy drinking weakens the heart muscle, leading to conditions like cardiomyopathy, and increases the risk of high blood pressure and arrhythmias.

• Obesity: Modern diets and sedentary lifestyles have led to rising obesity rates in young people. Excess weight puts extra strain on the heart and increases the risk of developing high blood pressure, diabetes, and cholesterol issues, all of which are risk factors for heart disease.