Easy-To-Fix Heart Health Mistakes

Improving your heart health goes beyond adjusting your diet or fitting in a 30-minute gym session. You can give it a boost just by kicking these three bad habits to the curb.

Rule 1: Don't Overwork.

According to a study in the Journal of Occupational and Environmental Medicine, working more than 45 hours a week for 10 years may raise your risk of heart disease. A study by the World Health Organization and the International Labour Organization echoed this opinion. They found working 55 or more hours per week puts you at a 35% higher risk of a stroke. You're also at a 17% higher risk of heart disease death versus those who keep it between 35 and 40 hours per week.

Heart Smart Rx: Long hours at the office often involve excessive sitting, which decreases your cardiovascular fitness. Take steps to be more efficient at work or practice saying "no" to new projects when your plate is full. A brisk walk in the sunshine during your lunch break is another way to fit more heart-healthy fitness into your daily routine.

Rule 2: Break Out the Floss

Skipping your nightly flossing might increase your risk of heart disease. According to a Columbia University study, atherosclerosis risk decreases as your gum health improves. Harvard Health has three theories about why these two conditions are connected:

• Gingivitis and periodontitis bacteria travel to blood vessels, causing inflammation, damage or clots.
• It's not bacteria-based but caused by the body's immune response, which then causes vascular damage.
• There's no direct connection, but risk factors such as smoking cause both conditions.

Heart Smart Rx: Brush your teeth twice a day, floss every night and have regular checkups with your dentist. Not only will it help your smile, but it could keep your heart in tip-top shape.

Rule 3: Get Your Beauty Rest

Poor quality or insufficient sleep puts you at an increased risk for conditions such as high blood pressure, heart attack and stroke. Getting less than seven hours of sleep per night also puts you at greater risk for obesity, insulin resistance, asthma and depression.

Heart Smart Rx: Find a bedtime that works for you, and stick to it. Only use your bed for sleep, and keep the room cool and dark. Put away electronics 30 to 60 minutes before bed. Avoid alcohol and caffeine for at least four hours before bedtime.

According to the American Heart Association, a new habit can take between 60 and 90 days to take hold effectively. Breaking a bad habit and starting a new one can seem daunting, but it can be easier than you think with a bit of planning.

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