The One Daily Habit Cardiologists Say Is Quietly Raising Your Risk of Heart Disease

When it comes to heart disease, there’s a lot you can do to lower your risk. According to the World Health Organization, 80% of heart disease is preventable by having healthy diet and lifestyle habits in place. Following an eating plan like the Mediterranean or DASH diet, consistently getting enough sleep and having good stress management habits in place are all powerful ways to lower your risk.

As you likely know, getting regular exercise is also important for preventing heart disease. The American Heart Association recommends getting at least 150 minutes per week of moderate-intensity aerobic exercise or 75 minutes per week of vigorous aerobic exercise (ideally a combination of both).

While all of these habits are proactive ways to lower your risk of heart disease, there’s one common habit that cardiologists wish people would stop doing and it’s something you’re likely doing right this very second.

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The Habit That Increases the Risk of Heart Disease Without You Even Realizing It

Even if you maintain a heart-healthy diet, if you spend the majority of the day being sedentary, you are increasing your risk of heart disease. According to a scientific study published in the American Journal of Lifestyle Medicine, sitting for more than 10.6 hours a day leads to a major jump in heart health-related risks: about 40% more risk of heart failure and 60% more risk for cardiovascular-related mortality.

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“What many don’t realize is that prolonged sitting isn’t just a lifestyle habit, it is a cardiovascular risk factor in its own right. To put it plainly, sitting for too long every day increases your risk of high blood pressure, coronary artery disease, stroke and cardiovascular death even if you feel fine right now. The damage builds slowly and quietly over the years,” says Dr. Ramy Doss, MD, a cardiologist with Banner Health.

Dr. Mona Shah, MD, who is board-certified in cardiology and holistic medicine, also says that spending the majority of the day sitting is detrimental to heart health. She explains that sitting for a prolonged period of time leads to a decrease in nitric oxide, a chemical that helps regulate arteries. This, Dr. Shah explains, causes more oxidation in the body, which causes more inflammation.

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On top of that, Dr. Shah says that being sedentary can lead to weight gain, which can cause type 2 diabetes, a health condition directly correlated with heart attacks and heart disease. “When we spend hours on end sitting, our body’s metabolism slows, blood flow becomes sluggish and enzymes involved in breaking down fats are less active. Over time, this increases the risk for high blood pressure, high cholesterol and elevated blood sugar levels, all known culprits in the development of heart disease,” says Dr. Doss.

Can an Intense Workout Make Up for Sitting All Day?

There’s no debate that spending the majority of the day being sedentary is detrimental to heart health, but can you make up for it by doing an intense workout in the morning or evening? Both cardiologists say that this can help, but it can’t undo the damage entirely. “Working out or exercising once a day of course is going to help, however, it mitigates risk by only a little,” Dr. Shah says.

Dr. Doss says to think of it this way: “If you were to smoke a cigarette in the morning, then eat healthy the rest of the day, would that completely cancel out the harm from the cigarette? Probably not. Similarly, if you exercise hard for an hour but then sit for 10 to 12 hours straight, the benefits of that workout are being partially undone.”

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Dr. Shah says that NEAT (non-exercise activity thermogenesis) plays a major role in heart health. She explains that running errands, housework, yard work and going for a walk are all forms of NEAT, which supports heart health by improving blood flow and lowering blood pressure, cortisol and inflammation.

Both cardiologists emphasize that exercise is great, but it’s not a complete antidote to sitting. “Research has shown that even individuals who meet or exceed the recommended 150 minutes of moderate-to-vigorous physical activity per week still have higher cardiovascular risk if they sit for long, uninterrupted periods throughout the day,” Dr. Doss says.

Ways To Work More Movement Into Your Day

Now that you know why it’s important to consistently move your body throughout the day comes the big question: How can you make it happen? Both cardiologists say to think about ways to increase your NEAT.

For example, Dr. Doss says that taking walking meetings and phone calls, parking farther away from entrances, doing squats when brushing your teeth and taking the stairs instead of the elevator are all ways to increase your NEAT. He also recommends setting a timer to take a two-minute movement break every 30 minutes or one hour.

“The key is consistency. Think of movement as something to sprinkle throughout your day, not just something you do in a single block of time. The heart thrives when the body is in motion,” Dr. Doss says.

Dr. Doss emphasizes that movement is medicine. “Heart health isn’t just about big actions. It’s about small, consistent ones,” he says. Focusing on finding more ways to move your body now means a healthier heart in the future.

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Sources

This story was originally reported by Parade on Sep 28, 2025, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.