6 habits that could increase your risk of heart disease

Dr Andile Xana, a cardiologist at Mediclinic Heart Hospital in Pretoria, identifies common habits you may not realise can affect your heart health.

1. You think vaping is “safer” than smoking

You may believe vaping (smoking e-cigarettes) is a safer alternative to the dangers of traditional cigarettes, but that’s not the case, warns Dr Xana. “Research is starting to point towards the harmful effects of e-cigarettes, including vaping, that have a dramatically negative impact on cardiovascular health. One of the molecules, nitric oxide, that’s needed to help keep blood vessels healthy and control blood pressure levels, is adversely impacted by vaping. This ultimately leads to cardiovascular disease (CVD), just as traditional cigarettes do.”

Remember that smoking is the second-leading cause of CVD in South Africa, after hypertension (high blood pressure).

2. You skip breakfast

“Skipping any of your three meals can be detrimental to your heart health, but studies have shown that skipping breakfast specifically increases your risk of CVD,” says Dr Xana.

One recent study suggested those who skipped breakfast had an 87% higher risk of CVD-related death. But Dr Xana says drawing a direct causal link is difficult, as it’s impossible to prove why. “Although that may be overstating the mortality risk, as there are many factors other than breakfast intake that will also have an impact, I do agree with the authors that you’ll experience a dramatic increase in your CVD risk if you forget to eat breakfast.”

3. You’re a chronic snorer

Chronic snoring is often a sign of obstructive sleep apnoea (OSA), which raises your risk for diabetes, obesity, hypertension, stroke, heart attack, and other cardiovascular problems. “It’s underdiagnosed and prevalent in those with CVD,” says Dr Xana. “We differentiate between mild, moderate and severe OSA. In moderate and severe, there’s a higher all-cause mortality, so these patients have a shorter lifespan than those who don’t have it, due to the associated risks.”

Although it’s a serious condition, an ear, nose and throat (ENT) specialist can provide effective treatment.

4. You sit too much (even if you do exercise)

“Evidence shows you have a higher risk of CVD if you sit for more than 10 hours a day,” says Dr Xana. “We recommend at least 150 minutes of moderate cardiovascular exercise every week, that is, 30 minutes for five days a week. However, even if you do that, but spend the rest of your day sedentary, you still have an increased risk of CVD.”

For every 30 minutes you sit, get up and walk around for a few minutes. Alternate between a standing and sitting desk at work, and answer your emails, calls and texts while standing.

5. You don’t manage your stress

You can’t change the world around you but you can make lifestyle changes to reduce your stress. “A lot of stress is created by how you organise and deal with your daily responsibilities and pressures,” says Dr Xana. “Learning time management skills and planning, as well as partaking in a healthy lifestyle, go a long way to managing stress levels.”

Identify healthy outlets to de-stress, such as finding a healthy hobby, exercising, writing in a journal, learning relaxation techniques, confiding in people you trust, and confronting stressful situations head-on.

6. You don’t teach your children heart-healthy habits

Almost one in four children aged 2-14 is overweight or obese in SA and 1 in 10 suffers from hypertension, which puts them at an increased risk for developing CVD and diabetes.

“Historically, hypertension, cholesterol and other associated CVD conditions were considered to be adult diseases, but there’s been an increase in these conditions among children too. This is due to many risk factors – including bad lifestyle habits,” says Dr Xana.