Your heart health is essential to your overall well-being, and certain habits can harm it. Making changes to your routine can help decrease your risk of heart disease, high blood pressure, and other heart conditions.

Here are 30 habits to cut for a healthier heart:.

1. Smoking

Smoking is one of the most harmful habits for your heart. It can increase your risk of developing heart disease and stroke. Quitting smoking can significantly decrease your risk.

2. Drinking Too Much Alcohol

Drinking too much alcohol can increase your blood pressure and lead to heart disease. The limit for men is two drinks per day, and for women, it’s one drink per day.

3. Poor Diet

A poor diet, high in salt, sugar, and processed foods, can lead to high blood pressure, diabetes, and obesity, increasing your risk of heart disease.

4. Physical Inactivity

A sedentary lifestyle can lead to heart disease. Regular physical activity, such as brisk walking or swimming, for at least 30 minutes a day, can improve your heart health.

5. Chronic Stress

Chronic stress can lead to high blood pressure and heart disease. Finding ways to relax, such as meditation or yoga, can help reduce stress levels.

6. Poor Sleep Habits

Not getting enough sleep or having poor sleep quality can increase your risk of high blood pressure and heart disease. Ensure that you get at least 7-8 hours of sleep every night.

7. Uncontrolled Diabetes

Uncontrolled diabetes is a significant risk factor for heart disease. It damages blood vessels and nerves, contributing to heart disease.

8. Being Overweight or Obese

Being overweight or obese can lead to high blood pressure, high cholesterol, and diabetes – all risk factors for heart disease.

9. Not Managing High Blood Pressure or Cholesterol

High blood pressure and high cholesterol are significant risk factors for heart disease. If you have these conditions, it’s essential to manage them effectively.

10. Ignoring Heart Health Signs

Ignoring signs of heart problems, such as chest pain or shortness of breath, can lead to a heart attack. Seek medical attention promptly if you experience any of these symptoms.

11. Eating Too Much Salt

A diet high in salt can lead to high blood pressure. Try to limit your salt intake to less than 2,300 mg per day.

12. Not Eating Enough Fruits and Vegetables

Not eating enough fruits and vegetables can lead to a poor diet, increasing your risk of heart disease. Aim for at least five servings per day.

13. Eating Too Many Saturated and Trans Fats

Eating foods high in saturated and trans fats, such as fried foods and fast food, can lead to high cholesterol levels, increasing your risk of heart disease.

14. Drinking Too Much Caffeine

Drinking too much caffeine can increase your heart rate and blood pressure, increasing your risk of heart disease. Try to limit your caffeine intake to 400 mg per day.

15. Using Illicit Drugs

Illicit drugs, such as cocaine or amphetamines, can damage the heart and blood vessels, increasing the risk of heart disease and stroke.

16. Overusing Over-the-Counter Painkillers

Overuse of over-the-counter painkillers, such as ibuprofen or aspirin, can lead to kidney damage and increase your risk of heart disease.

17. Not Flossing Regularly

Poor oral hygiene can lead to gum disease, which has been linked to heart disease. Ensure that you floss daily and brush your teeth twice a day.

18. Sitting for Long Periods

Sitting for long periods can lead to poor circulation and increase your risk of heart disease. Take regular breaks to stand and move around.

19. Not Managing Stress Effectively

Not managing stress effectively can lead to high blood pressure and heart disease. Techniques such as deep breathing, mindfulness, and regular exercise can help reduce stress levels.

20. Working Long Hours

Working long hours can lead to stress and lack of exercise, increasing the risk of heart disease. Ensure that you take regular breaks and prioritize exercise.

21. Ignoring Your Genetics

Genetics can play a significant role in your risk of heart disease. If you have a family history of heart disease, speak to your doctor about ways to manage your risk.

22. Not Drinking Enough Water

Not drinking enough water can lead to dehydration, which puts additional strain on the heart. Aim to drink at least eight glasses of water per day.

23. Avoiding Routine Check-Ups

Skipping routine check-ups can lead to undiagnosed health problems, increasing the risk of heart disease. Ensure that you attend regular appointments with your healthcare provider.

24. Consuming Too Much Sugar

Consuming too much sugar can lead to obesity, diabetes, and high blood pressure, all risk factors for heart disease. Try to limit your sugar intake to less than 10% of your daily calories.

25. Not Getting Enough Vitamin D

Low levels of vitamin D have been linked to a higher risk of heart disease. Ensure that you get enough vitamin D through diet or sunlight exposure.

26. Consuming Too Many Processed Foods

Processed foods are often high in salt, sugar, and trans fats, increasing the risk of heart disease. Try to limit your intake of processed foods and opt for whole foods instead.

27. Not Getting Enough Omega-3 Fatty Acids

Omega-3 fatty acids have been linked to a lower risk of heart disease. Ensure that you get enough through diet or supplements.

28. Skipping Meals

Skipping meals can lead to overeating and poor food choices, increasing the risk of heart disease. Aim to eat regular, balanced meals throughout the day.

29. Using Tobacco Products Other than Cigarettes

Tobacco products other than cigarettes, such as chewing tobacco, can increase your risk of heart disease and stroke.

30. Not Prioritizing Physical Activity

Physical inactivity can lead to a sedentary lifestyle, increasing the risk of heart disease. Prioritize physical activity in your daily routine to improve heart health.