The four things I avoid as a cardiologist to avoid killer heart disease – including common habit before 8.30pm

IT’S no secret that many of the choices we make can directly impact our heart health.

Yet in the UK, heart disease, also known as cardiovascular disease (CVD), is a significant health issue affecting around 7.6 million people, making it one of the leading causes of death and disability.

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Heart disease is a leading cause of death in the UK – so doing everything you can to reduce your risk is essential[/caption]

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Dr Jonathan Behar avoids things like a sedentary lifestyle and being lonely to keep his heart health in check[/caption]

Eating a healthy, balanced diet, regularly exercising, giving up smoking, and reducing your alcohol intake are some of the general recommendations experts make to keep on top of heart health.

But what are the experts doing themselves to keep their ticker ticking?

Consultant Cardiologist Dr Jonathan Behar of King Edward VII’s Hospital doesn’t just help patients lead healthier lives – he follows his own advice every day too.

He shared with Sun Health a few of his most beneficial heart-healthy habits – including four things he avoids.

1. Foods to cut down on

To reduce the risk of heart disease, it’s recommended to cut down on foods that are high in saturated fat, salt, and added sugar.

Dr Behar doesn’t entirely ban any one particular food from his home (except Marmite for the taste!).

He said non-heart healthy foods can be consumed in small amounts as part of a balanced, healthy lifestyle.

But he did advise: “I try not to have too many tempting things around like chocolate spreads, fatty crisps and sugary drinks.

“If it’s very sugary, salty, or high in saturated fat, it’s something to have infrequently and in small amounts.”

2. Sedentary lifestyle

A sedentary lifestyle significantly increases the risk of heart disease by contributing to factors like high blood pressure, high cholesterol, and obesity, ultimately putting strain on the heart muscle and raising the likelihood of cardiovascular issues like heart attacks and strokes.

Multiple studies have suggested sitting for extended periods, particularly exceeding 10 hours a day, can be especially detrimental to heart health. 

So any habits that keep you from a sedentary lifestyle are habits to keep, said Dr Behar.

He added: “Even smaller things like walking up the escalators on my commute can help.

“If it gets the blood pumping then it probably helps.”

3. Sitting on the sofa before 8:30pm

It’s great to relax at the end of the day but it is all too easy to fall into an inactive lifestyle.

To keep even further away from a sedentary lifestyle Dr Behar tries not to touch his sofa before 8.30pm.

He said: “Being on my feet keeps me burning calories and hopefully makes sure I’m spending my day doing something interesting.”

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To stay away from a sedentary lifestyle Dr Behar tries not to touch his sofa before 8.30pm[/caption]

4. Being lonely

Amazingly, your social life does affect your heart health.

Research shows social isolation and loneliness can increase your risk of heart disease and stroke, while strong social connections are associated with better cardiovascular health.

Dr Behar said: “I make sure to see my friends and family as often as possible and to go out and engage in my hobbies.

“We are social animals and our general health genuinely declines when we spend too much time alone or in tricky environments.”

As well as doing things to keep your heart health in check, spotting the first signs something’s wrong is also important…