Most of us don’t give our hearts a second thought until something goes wrong. But what if some of your everyday habits, the ones that seem harmless, are quietly putting your heart at risk? From sitting too long to hidden salt in your diet, this article breaks down five surprisingly common behaviours that could be undermining your cardiovascular health, and what you can do to change course.
Every three minutes, cardiovascular disease takes a life in the UK1. The largest concern? Coronary heart disease. This disease, which causes arteries of the heart to narrow, is among the top three leading causes of death for men and women2.
You might presume that if you’re young or a non-smoker, heart disease might not be a concern for you. But not all threats to heart health are obvious. Each day in the UK, more than one apparently healthy person under 35 dies from an undiagnosed heart condition. They are often symptomless, unaware of any underlying heart problems3.
Catching heart disease early and mitigating these life-threatening consequences is therefore of the utmost importance to people of all ages and lifestyles in the UK.
1. Sitting Too Much
Many of us spend prolonged hours of the day sitting, which can negatively affect blood flow and metabolism.
Blood flow relies on muscle contraction and relaxation. Without this, such as when sitting for prolonged periods, blood pools in the lower limbs. This pooling reduces blood flow toward the heart. Lack of blood flow can lead to a heart attack4.
Inactive muscles also mean less energy demand on the body. Consequently, metabolism slows. This, in turn, slows the body’s ability to regulate blood sugar, blood pressure, and the breakdown of body fat4.
After just two hours of prolonged sitting, a study in Experimental Physiology found that blood flow decreased by over 40 per cent5. It is then by no surprise that a study in Frontiers in Public Health demonstrated that prolonged sitting can increase cardiovascular risk by 34 per cent6.
By incorporating activity into daily routine, prolonged sitting can be minimised:
- 5-minute stretch breaks: Interrupting 30 minutes of sitting with a five-minute walk can improve metabolic health7.
- Standing desks: Standing can increase blood flow to similar levels as activity breaks8.
- Walking meetings: Regular activity imparts blood flow and metabolism benefits that are sustained for long durations8.
2. Skipping Sleep
Sleep deprivation can also impact blood pressure, stress hormones, and cause inflammation.
Short or interrupted sleep can keep the nervous system switched on. This both increases heart rate and constricts blood vessels, elevating blood pressure. As movement of fluid becomes more difficult in the body, this puts individuals at greater risk of inflammation9.
Sleep deprivation also forces the body into a stressed state, leading to the release of stress hormones such as cortisol and adrenaline. These hormones increase heart rate and blood pressure and encourage plaque buildup in arteries. These are all risk factors for cardiovascular disease10.
A study of 461,347 UK participants determined that low sleep duration increased the risk of heart attack by 20 percent11.
Keeping consistent sleep routines, avoiding screens late at night, and tracking sleep quality can help mitigate sleep deprivation.
3. Hidden Salt in Your Diet
Salt attracts water. As salt is consumed, it enters the bloodstream. Some water in the bloodstream is beneficial. However, too much salt can lead to a large influx of water into the blood and arteries. This influx increases blood pressure12.
Elevated blood pressure over an extended period forces the heart to adapt. Heart muscles thicken to accommodate the additional pressure. Thickened heart muscles can lead to heart failure through a series of adverse reactions: strained blood pumping, heart stiffness, and abnormal rhythm13.
Nutrition is therefore crucial for heart and bodily health. It’s well known that takeaways and crisps contain high salt. But not all sources of high salt are obvious. “Invisible” sources of salt include cheese, bread, sauces, cereals, and processed meats.
Many guidelines recommend a daily dose of less than five grams of salt. However, it was found that most individuals consume almost double this amount12. There are several ways to avoid excess dietary salt:
- Read nutrition labels to check salt levels
- Cook from scratch to control the amount of salt in food
- Use alternative flavourings such as herbs, chilli, pepper, and lemon
4. Bottling Up Stress
External stress can lead to internal stress.
The body responds to stress by the release of cortisol. Cortisol helps control inflammation and allows the body’s “fight or flight” response to occur effectively. This includes slowing the immune system.
Recurring and ongoing stress means recurring and ongoing release of cortisol. Constant exposure to cortisol causes tissues to become desensitised to its effects. This weakens immune system suppression and reduces inflammation control14.
Ongoing stress therefore leads to an active immune system that responds to stress by releasing inflammatory particles15. Chronic inflammation is associated with increased blood pressure, increased heart rate, stiffening of blood vessels, and plaque build-up; prerequisites for a heart attack16.
But life doesn’t have to be dominated by stress. Journaling, therapy, and mindfulness apps like Headspace or Calm can help greatly in managing everyday and long-term stress.
5. Drinking More Than You Think
It is often quoted that a nightly glass of wine is harmless and may even be beneficial for the heart. However, this is a common misconception.
Red wine contains antioxidants that can reduce cholesterol, a factor in heart disease. But alcohol itself is not good for the heart. Alcohol can alter electrical signals in heart cells, damage heart tissue, and stimulate the nervous system. This not only increases the risk of abnormal heart rhythm but also heightens blood pressure.
Alcohol has a multi-organ effect. It also stimulates the production of fats in the liver. Elevated triglycerides, a type of fat, are associated with narrowing of arteries and increased risk of cardiovascular disease17.
UK guidelines advise no more than 14 units per week. That’s roughly six pints of beer or six medium glasses of wine18.
It’s not necessary to go teetotal. There are practical ways to drink less alcohol and benefit your heart health:
- Alcohol free days: Make a conscious effort to have days without alcohol. Set aside a number of days where you will be alcohol free.
- Mocktail swaps: All the glamour without the consequences. Mocktails allow you to socialise as you would normally, but without the detrimental effects.
- Set a budget: Alcohol can add up. Stick to a strict budget that limits the amount of alcohol you can buy.
- Mindful drinking: Avoid participating in rounds, drink only after eating, and switch to lighter percentages.
Summary
Small habits can have a big impact on your heart health. Being active, sleeping well, reducing salt, tackling stress, and limiting alcohol can all add up to a healthier heart over time. There’s no need to panic if you’re not incorporating one or all five of these strategies into your lifestyle at the moment. Proactive changes are beneficial at any stage in life.
Above all, early detection in conjunction with these lifestyle tweaks is one way to ensure the heart remains healthy and that your lifestyle is on the right track.
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References
1. British Heart Foundation. Facts and figures. August 2025. Accessed December 3, 2025. https://www.bhf.org.uk/what-we-do/news-from-the-bhf/contact-the-press-office/facts-and-figures
2. World Health Organisation. United Kingdom of Great Britain and Northern Ireland. 2021. Accessed December 3, 2025. http://data.who.int/countries/826
3. Cardiac Risk in the Young (CRY). A condition which kills young people in their prime. October 23, 2009. Accessed December 3, 2025. https://www.c-r-y.org.uk/a-condition-which-kills-young-people-in-their-prime/
4. Dempsey PC, Larsen RN, Dunstan DW, Owen N, Kingwell BA. Sitting Less and Moving More. Hypertension. 2018;72(5):1037-1046. doi:10.1161/HYPERTENSIONAHA.118.11190
5. Restaino RM, Holwerda SW, Credeur DP, Fadel PJ, Padilla J. Impact of prolonged sitting on lower and upper limb micro- and macrovascular dilator function. Exp Physiol. 2015;100(7):829-838. doi:10.1113/EP085238
6. Liang Z de, Zhang M, Wang C zhi, Yuan Y, Liang J hong. Association between sedentary behavior, physical activity, and cardiovascular disease-related outcomes in adults—A meta-analysis and systematic review. Front Public Health. 2022;10:1018460. doi:10.3389/fpubh.2022.1018460
7. Yates T, Edwardson CL, Celis-Morales C, et al. Metabolic Effects of Breaking Prolonged Sitting With Standing or Light Walking in Older South Asians and White Europeans: A Randomized Acute Study. J Gerontol A Biol Sci Med Sci. 2020;75(1):139-146. doi:10.1093/gerona/gly252
8. Peddie MC, Kessell C, Bergen T, et al. The effects of prolonged sitting, prolonged standing, and activity breaks on vascular function, and postprandial glucose and insulin responses: A randomised crossover trial. PLOS ONE. 2021;16(1):e0244841. doi:10.1371/journal.pone.0244841
9. Aggarwal B, Makarem N, Shah R, et al. Effects of Inadequate Sleep on Blood Pressure and Endothelial Inflammation in Women: Findings From the American Heart Association Go Red for Women Strategically Focused Research Network. J Am Heart Assoc Cardiovasc Cerebrovasc Dis. 2018;7(12):e008590. doi:10.1161/JAHA.118.008590
10. Nollet M, Wisden W, Franks NP. Sleep deprivation and stress: a reciprocal relationship. Interface Focus. 2020;10(3):20190092. doi:10.1098/rsfs.2019.0092
11. Daghlas I, Dashti HS, Lane J, et al. Sleep Duration and Myocardial Infarction. J Am Coll Cardiol. 2019;74(10):1304-1314. doi:10.1016/j.jacc.2019.07.022
12. Youssef GS. Salt and hypertension: current views. European Society of Cardiology. February 2022. Accessed December 3, 2025. https://www.escardio.org/Journals/E-Journal-of-Cardiology-Practice/Volume-22/salt-and-hypertension-current-views#
13. British Heart Foundation. Hypertrophic cardiomyopathy (HCM). June 2024. Accessed December 3, 2025. https://www.bhf.org.uk/informationsupport/conditions/hypertrophic-cardiomyopathy
14. Mayo Clinic. Chronic stress puts your health at risk. August 2023. Accessed December 3, 2025. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
15. Knezevic E, Nenic K, Milanovic V, Knezevic NN. The Role of Cortisol in Chronic Stress, Neurodegenerative Diseases, and Psychological Disorders. Cells. 2023;12(23):2726. doi:10.3390/cells12232726
16. Alfaddagh A, Martin SS, Leucker TM, et al. Inflammation and cardiovascular disease: From mechanisms to therapeutics. Am J Prev Cardiol. 2020;4:100130. doi:10.1016/j.ajpc.2020.100130
17. Piano MR. Alcohol’s Effects on the Cardiovascular System. Alcohol Res Curr Rev. 2017;38(2):219.
18. NHS. Drink less alcohol - Better Health. July 6, 2021. Accessed December 3, 2025. https://www.nhs.uk/better-health/drink-less/
