Heart disease is still the leading cause of death in the U.S., with about 1 in 3 deaths linked to it (CDC). While genetics play a role, many of the risks come down to everyday choices we often overlook.
Dr. Jeremy London, a board-certified cardiovascular surgeon from Georgia, sees the consequences firsthand in the operating room. From repairing blocked arteries to performing bypass surgeries, he knows how years of poor habits can quietly damage the heart.
The good news? Many of these risks are avoidable. Dr. London shared six common things you should stop doing now if you want to keep your heart (and yourself) out of trouble.
🚭 1. Smoking & Vaping
No surprise here—smoking tops the danger list. It accelerates artery damage and dramatically increases your risk of heart disease. And don’t assume vaping is safer: research shows it may also harm blood vessels (American Heart Association).
🍷 2. Alcohol
Dr. London quit drinking years ago and swears by it. “Alcohol is toxic to every cell in your body,” he says. While a glass of wine might feel harmless, alcohol still stresses your heart and liver. Moderation helps, but less is definitely better.
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🥤 3. Soft Drinks
Sodas may taste refreshing, but they’re loaded with sugar that spikes blood sugar, promotes weight gain, and strains the heart. A single can of soda can contain up to 10 teaspoons of sugar (Diabetes Research & Wellness Foundation). Swap soda for sparkling water or unsweetened tea.
🦷 4. Alcohol-Based Mouthwash
Surprisingly, your daily mouth rinse might raise your blood pressure. The alcohol in some mouthwashes wipes out good bacteria that help regulate blood pressure. Look for alcohol-free alternatives instead.
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🍞 5. Refined Flour Products
White bread, pasta, and pastries may be tasty but lack nutrients like fiber and B vitamins. Whole grains, on the other hand, support healthy cholesterol levels and reduce heart disease risk (Harvard Health).
🛒 6. Ultra-Processed Foods
Dr. London puts it bluntly: “The longer the shelf life, the shorter your life.” Processed snacks, frozen meals, and packaged foods are loaded with salt, sugar, and additives that stress your heart and gut. Stick to real, whole foods your grandmother would recognize.
❤️ Final Takeaway
Protecting your heart isn’t about big, dramatic changes—it’s about cutting out the sneaky habits that quietly damage it over time. By avoiding smoking, alcohol, sodas, processed foods, refined carbs, and alcohol-based mouthwash, you can drastically lower your risk of heart disease.
Think of it this way: skipping soda today might save you from needing open-heart surgery tomorrow.
For more tips on living heart-healthy, check out CDC’s Heart Health Resources.
