Four Seemingly Healthy Habits That May Harm Your Heart

Heart health advice is often simple: maintain a balanced diet, exercise consistently, and avoid smoking. However, some habits that appear beneficial can sometimes lead to negative cardiovascular effects when overdone.

Dr. Dmitry Yaranov, a heart transplant specialist at Stern Cardiovascular in Tennessee, frequently shares insights on heart health. He points out, "Extreme behaviors are rarely good for your health."

Dr. Yaranov, who directs the advanced heart failure program at Baptist Memorial Hospital in Memphis, treats many young adults, some in their 20s or 30s. They may show no obvious risk factors when presenting with chest pain or rhythm issues, but certain lifestyle aspects might increase their likelihood of future heart problems.

Overdoing Protein

A diet rich in protein can aid weight control, muscle development, and hormonal balance, yet its effects on cardiovascular health are varied. Consuming large amounts of high-cholesterol proteins, like red meat and dairy, potentially raises heart disease risk. A 2018 study found that high-protein diets rich in cholesterol boosted heart failure risk by 50% for middle-aged men.

Athletes eager to maximize protein intake may inadvertently strain their kidneys, causing inflammation linked to heart disease. Additionally, processed protein products, such as powders, might harm heart health. "I've seen bodybuilders with impressive physiques, yet their dietary imbalance results in cardiac issues," says Dr. Yaranov.

Dietary Recommendations

Dr. Yaranov recommends the Blue Zones and Mediterranean diets, which emphasize heart-friendly proteins like fish and legumes, along with anti-inflammatory options such as fruits and whole grains.

Weekend Alcohol Consumption

While no level of alcohol is entirely without risk, guidelines suggest women limit to seven drinks weekly, and men to fourteen. Binge drinking, defined as four or more drinks per event for women and five for men, can severely affect heart health.

Dr. Yaranov observes that many younger adults, despite appearing healthy and abstaining during the week, often binge on weekends. Such patterns can lead to irregular heartbeats, increased blood pressure, and conditions like dilated cardiomyopathy, which impairs the heart's pumping ability. He advises moderate drinking, preferring an occasional mid-week wine over weekend excess.

Frequent Cannabis Usage

With cannabis becoming a preferred substance over alcohol for some, its effects on heart health are increasingly scrutinized. A study projects frequent marijuana use could elevate heart attack and stroke risks by 2025, though current results vary.

Distinguishing cannabis's effects from other substances like tobacco or alcohol complicates research. Nonetheless, Dr. Yaranov often sees young patients whose only risk factor is regular cannabis use, underscoring the need for awareness despite perceptions of its harmlessness.

Intense Physical Training

Engaging in extreme workouts, especially with insufficient rest, might increase heart risk. "Athlete's heart," involving heart muscle thickening due to intense exercise, can obscure or mimic more serious conditions such as hypertrophic cardiomyopathy.

Although severe cases are uncommon, adopting a grind-oriented lifestyle can still heighten cardiovascular risks for non-professionals who lack sleep or stress management. Insufficient rest raises inflammation and stress levels, which can drive up cortisol and blood pressure.

While precise measurements for stress and sleep's impact on heart health are elusive, Dr. Yaranov asserts balance is crucial to maintaining cardiovascular wellness.