The impact of these habits can be more significant than you think.
1. Lack of physical activity
“A sedentary lifestyle can lead to weight gain, high cholesterol, and increased blood pressure, all of which increase your risk for cardiovascular disease,” warns Dr. Christopher Broyd, consultant cardiologist at Nuffield Health Brighton Hospital. “Regular exercise is crucial for heart health.” But there’s no need to pressure yourself into hitting the gym every day – just start with small steps. “Begin with simple activities like walking, stretching, or using a stationary bike,” recommends Broyd. “Even short bursts of activity, such as 10-minute walks, can add up over time and gradually increase your stamina.” And, most importantly, choose activities that you enjoy. “Whether it’s dancing, swimming, cycling, or playing a team sport, finding something fun makes it easier to stay motivated,” says Broyd. “Try to pick a time of day that works best for you and stick to it, whether it’s in the morning, during lunch breaks, or in the evening.”
2. Chronic stress
Chronic stress – such as that caused by demanding jobs or family issues – can contribute to heart problems, says the cardiologist. “Prolonged stress can negatively affect the heart by raising blood pressure and increasing the risk of heart attack or stroke,” explains Broyd. “Stress also encourages unhealthy coping mechanisms, like overeating or smoking. Chronic stress can wreak havoc on your heart “Chronic job stress can elevate blood pressure, lead to poor eating habits, and disrupt sleep, all of which can harm heart health over time.” So, it’s crucial to have effective coping strategies for managing stress. “Regular physical activity, such as walking, yoga, or exercise, can help release built-up tension and improve mood by boosting endorphins,” says Broyd. “Some find that mindfulness techniques like meditation, deep breathing, or progressive muscle relaxation can calm the mind and reduce stress levels.”
3. Not prioritising sleep
“Lack of sleep or poor-quality sleep can increase blood pressure, contribute to obesity, and disrupt the body’s natural repair processes,” says Broyd. “Sleep disorders like sleep apnoea can also significantly affect heart health.” Put sleep at the top of your priority list. To aid natural, restful sleep, the cardiologist recommends establishing a consistent sleep schedule. “Go to bed and wake up at the same time every day, even on weekends,” advises Broyd. “This helps regulate your body’s internal clock and promotes a more consistent sleep pattern. “Engage in calming activities before bed, such as reading and avoid stimulating activities like watching intense TV shows.” Also, try to avoid consuming too much caffeine, nicotine and/ or alcohol in the evenings. “Consuming caffeine or nicotine in the late afternoon and evening can interfere with sleep,” warns Broyd. “Similarly, while alcohol may initially make you feel sleepy, it can disrupt your sleep cycle later in the night.”
4. Not getting enough sunlight
“A lack of sunlight exposure can lead to vitamin D deficiency, which has been linked to higher blood pressure, inflammation, and an increased risk of heart disease,” says Broyd. “Safe sun exposure or supplementation can help maintain heart health.” This is especially important in the winter months, so make sure you take advantage of breaks at work by heading outside. “If you’re working or studying indoors, take short breaks to step outside and soak up some sun,” recommends Broyd. “Aim to get outside for at least 15-30 minutes each day, especially in the morning when the sun is less harsh. “Take walks, sit in a park, or enjoy outdoor activities like gardening, walking the dog, or even having lunch outside.”
5. Social isolation
“Being socially isolated or feeling lonely can increase your risk of heart disease,” says Broyd. “Studies have shown that loneliness can trigger stress, raise blood pressure, and negatively affect immune function, all of which can harm heart health.” Reach out to friends or a family member if you are feeling lonely, or consider join a new club. “Improving social isolation takes time and effort, but by making intentional efforts to connect with others and build relationships, you can enhance your social support network and overall wellbeing and ultimately improve your heart health,” says Broyd.
• Source: www.independent. co.uk
…What can women do to cut the risks of heart attacks and strokes
• Brief bursts of intense activity, like climbing stairs or carrying heavy shopping, can significantly reduce heart health risks in women.
• A study found women who averaged 3.4 minutes of such activity daily had a 45% lower risk of heart attack, stroke, or heart failure.
• Even as little as 1.2 to 1.6 minutes daily showed a 33% lower risk of heart attack and 40% lower risk of heart failure.
• These short bursts of activity could be especially beneficial for women who don’t engage in regular exercise.
• The study used data from over 80,000 people and tracked their heart health for nearly a decade.
… Eat for your heart, live longer
By Neta Nwosu
Heart disease is quietly becoming one of Nigeria’s deadliest killers, but the good news is that the fight for a healthy heart can start right at your dining table. Doctors warn that what we eat daily is either saving or sabotaging our hearts. First, watch the salt. Nigerians love well-seasoned soups and stews, but too much salt raises blood pressure — a major cause of strokes and heart attacks. Cut back on seasoning cubes, reduce salt when boiling rice or yam, and taste your food before adding “just one more pinch.” Also, go easy on deep-fried foods and trans fats.
Those roadside akara, buns, and suya fried in reused oil may be tasty, but they load your arteries with “bad” cholesterol. Swap them for heart-friendly fats — a splash of groundnut oil or olive oil, or better yet, grill your fish and chicken instead of frying. Your heart loves fiber-rich Nigerian foods. Load up your plate with beans, moi-moi, okra, efo riro, ugwu (pumpkin leaves), garden eggs, and unripe plantain. These foods help lower cholesterol and keep your weight in check. Choose whole grains like ofada rice, guinea corn (sorghum), and millet instead of highly polished white rice every day.
Protein is key — but choose wisely. Eat more fish like mackerel (known locally as “titus”) and sardines — they’re rich in omega-3 fats that protect your heart. Goat meat or beef should be eaten in moderation, and processed meats like sausages, corned beef, and suya should be occasional treats, not daily staples. Palm oil — a kitchen favourite — is nutritious in small amounts, but too much can spike cholesterol. Use just enough to add colour and flavour to your soups. Hydration is often overlooked: drink plenty of water instead of relying on sugary drinks, malt, or fizzy sodas.
If you drink alcohol, keep it light — excess intake raises blood pressure and damages the heart muscle. And remember, even healthy food can harm if you overeat. Watch your portions, avoid latenight heavy meals, and pair a balanced diet with 30 minutes of brisk walking or dancing at least five times a week. Your heart beats over 100,000 times a day. Treat it well with Nigerian foods that heal, not harm — and it will keep you going for years to come.
