When we think about heart health, our minds tend to go straight to the midsection – losing weight, cutting back on bad fats, and eating heart-healthy foods. While these are certainly important steps, they only scratch the surface of heart health.

There are several other boundaries that can put the heart at risk, and they have nothing to do with the midsection. In this article, we’ll explore these perilous boundaries and how to keep your heart healthy.

Stress and Anxiety

We all experience stress and anxiety from time to time, but when it becomes chronic, it can take a serious toll on our bodies – particularly our hearts.

Research has shown that chronic stress and anxiety can damage the blood vessels that supply blood to the heart, increasing the risk for heart disease.

To keep stress levels in check, it’s important to find healthy outlets for managing stress. This may include exercise, meditation, therapy, or simply carving out time for relaxation and self-care.

Poor Sleep Habits

Sleep is crucial for overall health, and it’s especially important for heart health. Poor sleep habits, such as consistently getting too little sleep or having a snoring problem, can increase the risk for heart disease and raise blood pressure.

To improve your sleep habits, try sticking to a consistent sleep schedule, making your bedroom a calm and relaxing space, and avoiding screens for at least an hour before bed.

If you have a snoring problem, talk to your doctor about options for treatment.

Lack of Exercise

We know that exercise is important for overall health, but it can also significantly impact heart health.

A lack of physical activity can increase the risk for heart disease, as well as other health conditions such as high blood pressure, high cholesterol, and diabetes.

To keep your heart healthy, aim for 150 minutes of moderate-intensity exercise per week, such as brisk walking or cycling. If you’re just starting out, aim for small goals and work your way up gradually.

Social Isolation

Research has shown that social isolation can have a negative impact on heart health. In fact, one study found that people who were socially isolated were more than twice as likely to die from heart disease than those who had strong social connections.

To combat social isolation, make an effort to connect with others – whether it’s through a hobby, volunteer work, or simply spending time with loved ones.

Poor Dental Health

Believe it or not, poor dental health can also impact heart health. Research has found that gum disease, in particular, is linked to an increased risk for heart disease.

This is likely because the bacteria that cause gum disease can also damage the heart and blood vessels.

To maintain good dental health, make sure to brush your teeth twice a day, floss regularly, and visit your dentist for regular check-ups.

Negative Emotions

Research has shown that negative emotions, such as anger, hostility, and depression, can increase the risk for heart disease.

One study found that people who had high levels of anger were three times more likely to develop heart disease than those with lower levels of anger.

To overcome negative emotions, try practicing techniques such as mindfulness, deep breathing, or cognitive-behavioral therapy. It’s also important to seek help if you’re struggling with depression or other mental health concerns.

Air Pollution

Air pollution is another factor that can impact heart health. Exposure to air pollutants, such as particulate matter and ozone, can increase the risk for heart disease and stroke – particularly for those with preexisting heart conditions.

To reduce your exposure to air pollution, try to avoid being outside during times when pollution levels are high, such as rush hour or near busy roads.

You can also improve indoor air quality by using an air purifier and avoiding smoking or other sources of indoor air pollution.

Excessive Alcohol Consumption

While moderate alcohol consumption can have some health benefits, excessive alcohol consumption can significantly increase the risk for heart disease and other health problems such as high blood pressure and stroke.

To keep your heart healthy, aim for moderate alcohol consumption – no more than one drink per day for women and no more than two drinks per day for men. If you struggle with alcohol addiction, seek help from a healthcare professional.

Uncontrolled Blood Pressure and Cholesterol Levels

Two of the biggest risk factors for heart disease are high blood pressure and high cholesterol levels – both of which can be managed through lifestyle changes and/or medication.

If you have high blood pressure or high cholesterol levels, talk to your healthcare provider about steps you can take to bring these levels under control.

This may include changes to your diet, exercise, medication, or a combination of these strategies.

In Conclusion

When it comes to heart health, there are several boundaries to be aware of beyond the midsection.

By taking steps to manage stress, improve sleep habits, exercise regularly, connect with others, maintain good dental health, manage negative emotions, reduce exposure to air pollution, limit alcohol consumption, and control blood pressure and cholesterol levels, you can help keep your heart healthy and reduce your risk for heart disease.