Are these mistakes breaking your heart?

Don't assume you are safe
If you are under 35 and think that you are too young to begin worrying about heart disease, you are wrong. Maintaining a youthful and healthy heart, even when you are in your 20s and 30s, is imperative, reported CARDIA (Coronary Artery Risk Development in Young Adults), a long-term study in July 2014.

Watch out for BPA
BPA (bisphenol A), a chemical with estrogen like activity, has earlier been linked to neurological defects, diabetes and breast and prostate cancer. Now, there's evidence that it could hasten heart disease too. A recent study, published in the journal Hypertension by researchers of Seoul National University College of Medicine in South Korea, has found that BPA consumption (found in canned foods) can temporarily raise blood pressure, which is bad news for our hearts.

Don't ignore snoring (or sleep apnea)
"Sleep apnea is a sleep disorder marked by breathing that is interrupted during sleep, often leading to snoring. Ignoring it may lead to your blood pressure skyrocketing, and affect your heart too," points out Dr Arvind Kacker, senior consultant, Delhi ENT Hospital. In fact, Spanish researchers in a study, published in the Journal of the American Medical Association, reported that treating sleep apnea may even help blood pressure drop in patients with people with hard-to-control high blood pressure.

Anger management
A study published in 2014 showed that the two hour window after an angry outburst is when people are at a heightened risk of heart attack and stroke. The risk increases five-fold for heart attack and more than three-fold for stroke. "But even pent up anger is not a good idea, as internalising stress leads to high blood pressure and may also increase heart rate, both of which can compromise our heart's health," warns Dr Parul Tank, consultant psychiatrist and therapist at Rajawadi Hospital.

Stay away from sidestream smoke
One in five heart attacks suffered by non-smokers could be triggered by other people's cigarette smoke, research has found. There's gender bias here, research shows that women who smoke have a 25 per cent higher risk of developing heart disease than men who do. Research has also linked traffic-related pollution and cardiovascular disease. An association has been found between exposure to high levels of traffic-related air pollution with changes in the right ventricle of the heart, causing heart disease.

Eat more vegetables
People who consumed a diet high in fruit, vegetables and whole grains had a lower risk of developing heart disease, scientists reported in the journal Clinical Nutrition last year after studying 1,000 Chinese people over five years. "Fruit and vegetables contain lots of fibre, vitamins, minerals and antioxidants. Aim to eat a variety of at least five serving of vegetables and two serving of fruit every day for good health," the study said.

Yo-yo dieting is out
Going on a crash diet is bad enough, but going on it again and again can be seriously detrimental for your heart. Long-term calorie-cutting can eventually lead to heart muscle loss. Plus rapid weight loss can slow your metabolism, leading to future weight gain. What's worse, crash diets can weaken your immune system, dehydrate you and lead to heart palpitations and cardiac stress.

Don't exhaust yourself
Multi-tasking may be good for your work profile but is not good for your heart, especially if you are exhausted in the bargain. Research presented at the American Heart Association's Scientific Sessions 2014 has also shown that vital exhaustion (a combination of fatigue, increased irritability and feeling demoralised) may raise the risk of first-time cardiovascular disease in otherwise healthy men and women by 36 per cent.

Walk around, don't sit
A study published in the American Heart Association's journal, Circulation: Heart Failure in 2013 reported that men who sat five or more hours a day, outside of work, were 34 per cent more likely to develop heart failure than men who spent two hours or less sitting. This damage was applicable even for those who exercised regularly (but sat the rest of the time). So walk around every now and then, and don't sit too long at a stretch.

Oral hygiene
"Research suggests that presence of oral bacteria can lead to inflammation, which can contribute to heart disease, clogged arteries and even stroke," says Dr. Sagar Shah, cosmetic and implant dentist, 32 Reasons Multispeciality Dental Center.

— dnasunday@dnaindia.net, @dna