Daijiworld Media Network - New York
New York, Aug 19: Cardiovascular disease remains the world's leading cause of death, but experts say many of its risk factors can be reduced through healthier everyday choices.
US heart surgeon Dr Jeremy London, who has more than 25 years of experience and around 8,000 heart surgeries behind him, recently shared five habits he avoids to protect his cardiovascular health.
In a recent Instagram post, London said his approach focuses on avoiding everyday behaviours that can damage the body over time. He identified smoking, ultra-processed foods, a sedentary lifestyle, loneliness and chronic stress as five things he tries to avoid.
London's first warning is against smoking in all forms, including cigarettes, vaping and marijuana. “Smoking. All of it,” he said, adding that the lungs are designed for air exchange and should not be exposed to harmful substances.
Tobacco smoking is strongly linked to cardiovascular disease as it can damage blood vessels, increase the risk of blood clots and raise the chances of heart attack and stroke. Cannabis use can also affect heart rhythm and cause chest pain, while some studies have linked inhaled cannabis to an increased risk of cardiovascular events. Vaping is not considered harmless either, as nicotine and other chemicals in e-cigarette aerosols can affect cardiovascular health.
London also advises people to limit ultra-processed foods and focus primarily on whole or minimally processed foods. Diets high in salt, added sugars and saturated fats can increase cardiovascular risk, while fruits, vegetables, nuts and whole grains are associated with better heart health.
He said this does not mean every packaged food must be avoided, but making nutritious, minimally processed foods the foundation of the diet can help reduce exposure to excessive salt, sugar and unhealthy fats.
London's third concern is spending too much time sitting. “We're built to move. Move daily,” he said, encouraging people to incorporate physical activity into their everyday routines. Even simple activities such as taking a walk after a meal can be beneficial.
Physical inactivity is a major risk factor for cardiovascular disease, while regular movement can help reduce the risk of heart disease and stroke. Exercise does not necessarily have to involve intense workouts, with walking, cycling, climbing stairs and household activities all contributing to a more active lifestyle.
The surgeon also highlighted loneliness, saying its effects can extend beyond emotional wellbeing. “Relationships take effort,” he said, stressing the importance of maintaining meaningful social connections.
Social isolation and prolonged emotional strain can contribute to factors associated with cardiovascular disease. Maintaining relationships, staying socially connected and avoiding prolonged isolation can therefore form an important part of a healthy lifestyle.
London's final concern is chronic stress, which can affect cardiovascular health both directly and indirectly. Long-term stress may influence blood pressure, sleep, physical activity, eating habits and other behaviours associated with heart disease.
Managing stress through healthy routines, physical activity, adequate rest, social support and other appropriate coping strategies can complement efforts to control conventional cardiovascular risk factors.
London's overall message is not about achieving perfect health or eliminating every possible risk. Instead, his advice focuses on consistent daily habits that can help protect the heart over the long term.
Avoiding smoking, eating predominantly nutritious foods, staying physically active, maintaining social connections and managing chronic stress can contribute to better cardiovascular health. However, lifestyle choices cannot eliminate every risk of heart disease, as genetics, age and other factors also play a role. People experiencing symptoms or concerned about their cardiovascular health should seek advice from a qualified medical professional.