Common Habits to Avoid for Better Heart Health

Achieving optimal health isn’t just about the good habits you add to your routine — it’s also about recognizing and reducing the habits that quietly undermine your well-being. Often, the things we do every day without thinking can slowly chip away at our heart health, energy levels, and long-term vitality.

Dr. Jeremy London, a respected cardiac surgeon with over two decades of clinical experience, recently highlighted four surprisingly common habits that may be harming your health far more than you realize. From your morning routine to your evening wind-down, here’s what he urges people to reconsider if they want a stronger, healthier heart.

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1. Using Alcohol-Based Mouthwash

Many people start their day with a quick rinse of mouthwash, assuming it keeps their breath fresh and their mouth clean. However, Dr. London cautions that alcohol-based formulas may be counterproductive.

These products don’t just eliminate harmful bacteria — they also wipe out the beneficial bacteria that help maintain a balanced oral microbiome. Since your mouth is the beginning of your digestive system, disrupting this balance can affect far more than oral health. Studies increasingly show a strong connection between oral bacteria, gut health, digestion, and even immune strength.

A better choice:
Switch to alcohol-free mouthwash or natural alternatives such as saltwater rinses, essential-oil blends, or xylitol-based formulas. These options freshen your breath without stripping away the protective microbiome your body depends on.

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2. Smoking Tobacco Products

It’s no surprise that smoking makes the list, but Dr. London stresses that its dangers extend well beyond lung damage.

Smoking injures the delicate lining of your blood vessels, promoting inflammation and accelerating plaque buildup. This dramatically increases the risk of heart attacks, strokes, and circulation problems. Beyond the cardiovascular system, smoking also weakens the immune system, disrupts oxygen delivery, and accelerates aging throughout the body.

His advice:
If you smoke, seek support to quit as soon as possible. Even if you’ve smoked for many years, your body begins repairing itself within hours of stopping. Circulation improves, inflammation decreases, and your heart becomes stronger over time.

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3. Eating Too Many Processed Foods

Fast food, packaged snacks, sugary drinks, and frozen meals are convenient — and for many people, hard to avoid. But Dr. London warns that these heavily processed items are loaded with excessive sodium, refined sugars, trans fats, artificial additives, and preservatives that force the heart and digestive system to work overtime.

A diet high in processed foods contributes to chronic inflammation, insulin resistance, obesity, type 2 diabetes, and high blood pressure. Over the long term, this pattern significantly raises the risk of cardiovascular disease and metabolic disorders.

What to do instead:
Build your meals around whole, nutrient-rich foods: fresh fruits and vegetables, lean proteins, whole grains, legumes, nuts, and healthy fats. Not only will your heart benefit, but you’ll also notice improved energy, better mood stability, and easier weight management.

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4. Drinking Alcohol

Many people believe that moderate drinking — an evening beer, a glass of wine at dinner — poses little or no risk. But Dr. London challenges this assumption, explaining that alcohol is inherently toxic to every cell in the body.

Alcohol raises blood pressure, weakens the heart muscle, disrupts sleep cycles, and places significant strain on the liver. Regular consumption, even in small amounts, can increase the risk of cardiovascular disease, arrhythmias, and several types of cancer. For individuals with a family history of heart disease, the risks are even greater.

A simple fix:
Replace your nightly drink with healthier alternatives like sparkling water, herbal tea, kombucha, or fruit-infused water. Many people report feeling clearer, more energetic, and more well-rested within just weeks of cutting back.

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Final Thoughts

Great health doesn’t require complicated routines or expensive programs — it grows from small, consistent, intentional choices. By avoiding these four everyday habits — alcohol-based mouthwash, smoking, processed foods, and regular alcohol consumption — you can significantly strengthen your heart, improve your immune system, and support a longer, more vibrant life.

As Dr. London reminds us:

“Prevention isn’t about perfection — it’s about making mindful choices every day.”