Cardiologists Warn That This Is the #1 Worst Habit for Your Heart (And What to Do Instead)

One cardiologist likes to compare heart health to financial wellness.

“I tell my patients, ‘Just like you have a 401k or IRA fund, you should have a health fund,'” shares Dr. Mahesh Tekriwal, MD, chair of cardiology at Hackensack Meridian Southern Ocean Medical Center. “As you invest money in your younger years for financial stability in your retirement, investment in your health while you’re in your 30s and 40s will go a long way to keeping your heart healthy in your 60s, 70s and beyond.”

If you’re 60+, don’t despair. It’s not too late to make lifestyle tweaks, including making and breaking habits for heart health. Cashing in and living a potentially longer, healthier and fuller life is a priceless perk. Cardiologists recommend starting by breaking this habit that is bad for heart health.

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The Sneaky-Bad Habit for Heart Health

“Spending too much time sitting is one of the most harmful habits for the heart,” says Dr. Rigved V. Tadwalkar, MD, a board-certified consultative cardiologist and medical director of the Cardiac Rehabilitation Center at Providence Saint John’s Health Center.

The sneaky part? You can be a regular jogger Joe and still have a sedentary lifestyle.

“Even those who exercise can be at risk if they are sedentary for most of the day,” Dr. Tadwalkar warns.

Dr. Tekriwal shares concerns about sedentary lifestyles.

“Leading a sedentary lifestyle can lead to weight gain, poor circulation, high blood pressure and other risk factors for heart disease,” Dr. Tekriwal says.

Related: Cardiologists Are Begging You to Break This Super-Common After-Work Habit ASAP

Dr. Tadwalkar says some of those other risk factors include inflammation, poor artery function and insulin resistance (which also raises your odds of developing type 2 diabetes).

Plus, it can have a ripple effect on your diet, says Dr. Bradley Serwer, MD, an interventional cardiologist and chief medical officer at VitalSolution, an Ingenovis Health company.

Dr. Serwer says people may eat comfort foods, like chips, while watching TV all day, often as a way to cope with or avoid stress.

A study published in the Journal of the American College of Cardiology in February of 2025 found that sitting for a little more than 10 hours daily can raise your risk for future heart disease and failure.

Related: 3 Subtle Signs of Heart Attack Risk Most People Miss, According to a Doctor

What to Do Instead (Besides Quit Your Desk Job)

Dr. Serwer likes to say, “Bodies in motion stay in motion.”

“Go for a walk, ride a bike, swim in the lake, explore the surrounding areas,” Dr. Serwer suggests.

Dr. Tekriwal offered similar short-and-sweet advice.

“Get up and dance, do yard work—just move,” Dr. Tekriwal says.

However, what happens if you have a desk job? Use movement to break up your day (Remember, you’re not a machine).

“Stand up and stretch every hour, take short walks or use a standing desk,” Dr. Tadwalkar says. “Even brief activity like pacing during calls or doing bodyweight exercises can help. The aim is to break up sitting time rather than relying only on one workout.”

That’s not to say that a good daily workout (or exercising most days per week) is bad. In fact, combining that with micro-breaks during your work day can help put you in the best position to lower your heart disease risk.

The American Heart Association recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity each week.

If you’re going for moderate intensity (hard but not impossible to talk), Dr. Tekriwal suggests striving for 30 minutes daily, five days per week.

“Even if you have a normal BMI and are not overweight or obese, your heart will benefit,” Dr. Tekriwal says. “Moderate exercise of any type raises the oxygen level in your blood and helps with blood flow. It also helps strengthen the heart muscle and can help reduce stress.”

Dr. Tekriwal adds that regular exercise can boost your body’s metabolism, potentially lowering your type 2 diabetes risk. He points out that type 2 diabetes can damage blood vessels, which can contribute to heart disease and strokes.

Related: Why Some Women Face 78% Higher Stroke Risk—and What to Do About It

Other Habits to Break for Better Heart Health

1. Smoking

This one is right up there with a sedentary lifestyle in Dr. Tekriwal’s book. If you smoke, here’s another sign to quit.

“Smoking increases the risk of developing blood clots and plaque build up in the arteries, ultimately reducing blood flow to the heart and elevating your risk of a heart attack,” Dr. Tekriwal says. “It also reduces the amount of oxygen that can be carried by the blood.”

Dr. Tekriwal adds that nicotine can raise your heart rate and blood pressure, forcing your ticker to work harder. A 2020 review found that smoking increased heart disease risk and quitting (especially by 40, though it’s never too late) could reduce those odds.

Related: Vaping vs. Smoking: Is One Better for Your Lungs? Here’s What Experts Say

2. Poor eating habits

Dr. Tekriwal says that diets high in saturated fat and calories can lead to unneeded weight gain, which also makes the heart work harder. Excess salt is also an issue.

“Too much salt in your diet can lead to high blood pressure, also putting a strain on your heart,” Dr. Tekriwal points out. “Too many unhealthy fats in the diet can lead to high cholesterol and plaque build-up in the arteries, thus putting you at risk for a heart attack. Fruits, vegetables, whole grains, lean meats and healthy fats are key, as is eating in moderation.”

On the salt front, the American Heart Association suggests limiting salt intake to 2,300 mg per day (ideally 1,500 mg) to lower blood pressure risks.

A 2023 review showed that a Mediterranean-style diet (which hits all of Tekriwal’s do’s and don’ts above) can lower the risk of heart disease in women.

Related: Cardiologists Can’t Stand This One Popular Diet

3. Chronic stress

A 2020 study found that psychological stress was another risk factor for heart disease.

It’s impossible to live stress-free, but Dr. Tadwalkar warns that constant stress can damage the heart.

“Many people don’t realize that long-term stress raises blood pressure and triggers inflammation, increasing the risk of heart disease,” Dr. Tadwalkar says. “Worse, it often leads to unhealthy habits like grabbing fast food, skipping workouts or relying on alcohol to unwind.”

Dr. Tadwalkar suggests coping with stress by exercising, deep breathing and stepping outside for fresh air.

Related: 10 Therapist-Backed Tips for Taking Care of Your Mental Health If You’re Feeling Weighed Down By the News Right Now

4. Skipping doctors appointments

Dr. Tekriwal says that high blood pressure is a silent killer that can go undetected, especially for people who don’t regularly see the doctor.

“Just the small act of having your physician take your blood pressure, checking your cholesterol and blood sugar and having a year-over-year comparison can identify potential problems before they cause a health crisis,” Dr. Tekriwal says. “Make time for a regular check-up, at least once a year. Those with a busy lifestyle and ‘no time’ can look to do it around their birthday. It’s the best gift they can give themselves.”

Related: The Common Habit a Cardiologist Is Begging You to Never, Ever Do

5. Mindset

Dr. Serwer says one of the biggest shifts you can make is in your head. He says that people are (understandably!) shaken up post-heart attack. However, they’re often looking for a miracle fix-all. While wishing a magic pill could fix and protect your ticker is understandable, one doesn’t exist.

“The answer I give is to change their perspective,” Dr. Serwer says. “Stop focusing on fad diets, rapid weight loss, trendy high-intense workouts or the newest pill that will fix everything. Make a mental shift and focus on the future. By focusing on the horizon, they will make the correct choices on a daily basis.”

Dr. Serwer says this approach means a holistic approach to your lifestyle that includes the above, like movement, spending time with family, diet and taking medication.

“These activities no longer become punishment but become tools to affect real change and accomplish long-term goals,” Dr. Serwer says.

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