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Business Standard
2 days ago
- Health
- Business Standard
Your seemingly healthy habits may be damaging your heart: Here's how
Even well-intentioned lifestyle choices can harm your heart, if taken too far. If you believe Dr Dmitry Yaranov, heart-transplant cardiologist at Stern Cardiovascular in Tennessee, US, 'any extreme is likely not good for you'. Dr Yaranov, who also leads the advanced heart failure program at Baptist Memorial Hospital in Memphis, recently told Business Insider that he often sees younger patients in their 20s and 30s who arrive for chest pain or irregular heartbeats. Many arrive with traditional risk factors, only to discover that a seemingly harmless part of their weekly routine could be setting them up for future heart disease. 'You may look fit, but it doesn't mean you're healthy,' Yaranov said. He shared four everyday habits that seem healthy may actually increase the risk of heart disease, heart failure, stroke, and inflammation. Here's what you need to know. Excessive protein Protein fuels muscle, hormone regulation, and weight loss. But when consumed in abundance, especially from red meat and ultra-processed protein supplements, it can backfire. Men in their 40s to 60s on high-protein, high-cholesterol diets were shown to have a 50 per cent higher risk of heart failure in a 2018 study, published in Circulation: Heart Failure – an American Heart Association journal. Dr Yaranov notes that excessive protein can strain the kidneys and increase inflammation, which in turn puts your heart at risk. 'I've seen bodybuilders and athletes who look great, but they lack balance when it comes to their diets,' Yaranov said. "They end up with weak hearts and blocked arteries.' He recommends adopting balanced eating patterns such as the Mediterranean or Blue Zones diets, which prioritise heart-healthy proteins like fish and beans and emphasise anti-inflammatory foods such as fruits, vegetables, and whole grains. Weekend bingeing Even if you're sober during the week, excessive drinking on weekends can still damage your heart. Binge drinking, even once in a while, can lead to arrhythmias, high blood pressure, and a weakened, enlarged heart (dilated cardiomyopathy). Yaranov noted that some of the sickest hearts he has seen in younger patients belong to those who consume excessive alcohol in a single sitting. Dr Yaranov reminds us that there's really no safe amount of alcohol. While guidelines suggest weekly limits (up to seven drinks for women, 14 for men), binge episodes still carry serious cardiovascular risk. Binge drinking – four or more drinks per occasion for women, five or more for men, and adults over 65, must be avoided. A small, moderate drink midweek is much wiser than heavy shots on Saturday night, he shared. Frequent cannabis use Marijuana may feel natural, but heavy daily use is increasingly linked to heightened risks of heart attack and stroke, even in younger, otherwise healthy users. While research continues and some studies show mixed or neutral effects Dr Yaranov emphasizes the importance of not dismissing cannabis as harmless. Particularly when used frequently, it may pose unexpected cardiovascular dangers. 'With cannabis use as a daily habit, I think it's important for us to have this conversation now,' he said, speaking to Business Insider. 'A lot of times, this comes from this idea that it's harmless because it's an herb. I don't think that's the case.' Extreme workouts and poor sleep Pushing your workouts to the extreme, especially without sufficient rest, can mask serious heart conditions and elevate risk. Athlete's heart is a condition where the heart muscle thickens from intense training and is common among endurance athletes. Though not inherently dangerous, it can disguise more serious problems like hypertrophic cardiomyopathy, a genetic but potentially fatal heart condition. Moreover, skipping on sleep to squeeze in early workouts triggers inflammation and stress hormones like cortisol, raising both blood pressure and visceral fat, both major culprits in cardiovascular issues. Moderation matters, whether it's how much protein you eat, when you drink, how often you use cannabis, or how intensely you train, extremes can turn healthy practices into heart hazards.
Time of India
4 days ago
- Health
- Time of India
Think you're 'healthy'? US cardiologist warns you to swear off these 'good habits' for long-term health goals
Proper diet, regular workouts, sound sleep, and even swearing off alcohol throughout the whole week, apart from the weekend indulgence? Think you're doing everything right for your heart and then some? Think again. A well-established US cardiologist warns that certain habits many see as 'healthy hacks' could actually harm your heart over time. Whether it's gulping down protein shakes, pushing your workouts too hard, weekend binge drinking, or daily cannabis use, going to extremes may backfire on your long-term goals. Read on to gain more insights. When healthy habits go 'too far' Healthy habits surely transform your life. But when do the habits stop becoming healthy because we go too far? Where do we draw the line? Luckily for us, Dr. Dmitry Yaranov, a heart transplant cardiologist at Stern Cardiovascular in Tennessee and director of the advanced heart failure program at Baptist Memorial Hospital in Memphis, warns us to be cautious of these few apparently 'healthy' habits. Let's take a look. Overloading on protein Protein is hailed as a fitness hero. But too much, especially from red meat and processed supplements, can strain your kidneys and fuel inflammation, increasing your risk of heart failure. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Secure Your Child's Future with Strong English Fluency Planet Spark Learn More Undo Dr. Yaranov points out that he's seen 'bodybuilders and athletes who look great' end up with weakened hearts and clogged arteries. So, while protein supports muscle and weight goals, excess can do more harm than good. Weekend drinking, daily damage We all look forward to a few drinks on the weekend, but Dr. Yaranov sounds a serious alarm: 'Some of the sickest hearts' he treats come from people who binge drink only on weekends. Even if the rest of your week is clean, one heavy night can cause abnormal rhythms or weakened heart muscle (dilated cardiomyopathy). His advice? Skip the binge and enjoy a balanced, moderate approach. Frequent cannabis use isn't harmless In an era where cannabis seems friendlier than alcohol, Dr. Yaranov highlights a growing warning: daily marijuana use may raise the risk of heart attack and stroke, even in otherwise healthy young people. He urges caution and awareness, especially since this substance is often mistakenly seen as completely benign. Intense workouts + poor sleep = Stress on your heart Sure, exercise is good, but overtraining combined with a lack of sleep can backfire. Dr. Yaranov explains that this combo triggers inflammation and stress, which can mimic or hide serious heart issues. Your body needs rest to recover; without it, even healthy workouts can strain the heart. Other everyday habits that may be harmful in disguise Beyond the four flagged by Dr. Dmitry Yaranov, cardiologists highlight other subtle habits that can erode heart health over time. Sitting too much: Even if you hit the gym regularly, sitting for long stretches, like more than 10.6 hours a day, can raise your risk of heart failure by up to 40%, and cardiovascular death by 54%. Breaking up sitting time with short activity bursts is a simple yet powerful fix. High-sodium breakfasts: Many popular breakfast items, bagels, muffins, and processed meats, are loaded with sodium, contributing to elevated blood pressure and a 19% higher risk of cardiovascular disease. Choosing lean proteins and fiber-rich foods instead makes a difference. Ignoring sleep health: A late bedtime (after 12:30 a.m.), sleeping less than 6 hours, or having inconsistent sleep schedules can dramatically increase heart disease and diabetes risks. Better sleep aligns your hormones, sharpens your metabolism, and protects your heart. Every day work habits that hurt: Even tasks you think are relaxing, like eating at your desk or late-night emailing, can worsen heart health. Poor posture, screen glare, snacking all day, and sleep interference don't seem harmful, but they add stress to your system over time. Why moderation matters: The heart-healthy paths forward Healthy habits sure do yield good results. However, no matter what, moderation is the key concept everywhere. Dr. Yaranov's message is clear: 'Any extreme is likely not good for you.' Instead of chasing extremes, aim for balance. Diets like the Mediterranean or those popular in the Blue Zones, with moderate protein, plenty of plants, active movement, and restful sleep, offer proven heart benefits. To put it in simpler words, if your heart were a bank account, Dr. Yaranov is warning you not to spend all your 'healthy habits' in one risky spree. Go for balanced routines, moderate goals, and rest when needed; the compounding effect of small choices outlasts dramatic fixes. After all, real heart health is a marathon, not a sprint. This article is provided for informational purposes only and reflects current perspectives on habits that may affect long-term heart health. It does not constitute medical, legal, or professional advice. Always consult a qualified healthcare provider before making lifestyle changes. Reliance on any information in this story is at your own risk. 5 minute effective abs workout
Yahoo
5 days ago
- Health
- Yahoo
A cardiologist shared 4 seemingly healthy habits that can lead to heart failure, from too much protein to overdoing workouts
A lot of general health advice, like exercising and eating protein, also applies to heart health. When done in excess, some habits can lead to cardiovascular issues, like heart disease. A cardiologist warns against eating too much protein and heavy drinking on weekends. When it comes to heart health, a lot of advice is straightforward: Eat a balanced diet, exercise regularly, and avoid vaping. But sometimes, even the healthiest-seeming lifestyle choices can backfire, especially if done in excess. "Any extreme is likely not good for you," Dr. Dmitry Yaranov, a heart transplant cardiologist at Stern Cardiovascular in Tennessee, known on social media for his tips on heart health, told Business Insider. Yaranov, who is the director of the advanced heart failure program at Baptist Memorial Hospital in Memphis, said he sees a fair amount of younger patients in their 20s and 30s. Some come in with few risk factors, coming in for chest pain or arrhythmia concerns, only to learn that one part of their weekly routine could be leading them to future heart disease. "You may look fit, but it doesn't mean you're healthy," Yaranov said. He shared some common habits that may appear like longevity hacks, but can contribute to heart issues later on. Eating a restrictive high-protein diet Overall, protein is great for your health. Eating high-protein foods can help with weight loss, muscle growth, and hormone regulation. When it comes to the heart, research on protein is mixed. Because some forms of protein have higher cholesterol (such as red meat and dairy), eating too much of them may negatively impact heart health. In one 2018 study, men in their 40s to 60s who followed high-protein diets (and consumed mostly high-cholesterol foods) increased their risk of heart failure by 50%. While athletes may feel motivated to fit in as much protein as possible, Yaranov said that eating way more than your daily recommended amount can overwork your kidneys, leading to inflammation. (Inflammation increases your risk of heart disease.) Plus, he said, taking ultra-processed protein supplements, such as protein powder, can also negatively impact cardiovascular health. "I've seen bodybuilders and athletes who look great, but they lack balance" when it comes to their diets, Yaranov said. "They end up with weak hearts and blocked arteries." He's a fan of the Blue Zones and Mediterranean diets, which feature both heart-healthy protein sources like fish and beans and anti-inflammatory foods like fruits, vegetables, and whole grains. Only drinking on the weekends In general, there's no safe amount of alcohol you can drink. However, the National Center for Health Promotion and Disease Prevention says that if you want to stay within healthy limits, you shouldn't exceed more than seven drinks a week (one a day) if you're a woman and 14 (two a day) if you're a man. There's a caveat, though: you should avoid binge drinking, defined as four or more drinks per occasion for women and people over 65, and five drinks for men. Yaranov said some of the "sickest hearts" he's seen in younger patients in those who drink too much at once. These patients "don't necessarily drink daily, but they go hard on the weekends," he said. Some might even stay sober throughout the week, working out every day and eating a balanced diet. But "this one day of heavy alcohol use, it's not going to go unnoticed." Excessive drinking can cause a host of heart problems, from abnormal heart rhythms and heightened blood pressure to a greater risk of developing heart disease. The most common alcohol-related issue Yaranov sees is dilated cardiomyopathy, in which the heart's lower chambers become enlarged and weakened, unable to pump blood properly. In the end, it's better to have a mid-week glass of wine than pound back shots on a Saturday night, Yaranov said. In some cases, smoking weed Cannabis use has risen over the years, with some people swapping weed for alcohol entirely as a more "natural" recreational drug. Yaranov said he is concerned about a 2025 study showing that frequent marijuana use is linked to increased risks of heart attack and stroke. He said that members of the medical community are still learning about the full effects of cannabis on heart health and what the proper guidance should be around using it. Research on the topic is mixed and limited — some studies found cannabis use had no effect or even a positive effect on heart health. It's also difficult for researchers to isolate cannabis from other substance use, such as alcohol, drugs, or tobacco. In the meantime, Yaranov said he sees lots of younger patients with heart issues who otherwise have no risk factors except for heavy marijuana use. "With cannabis use as a daily habit, I think it's important for us to have this conversation now," he said. "A lot of times, this comes from this idea that it's harmless because it's an herb. I don't think that's the case." Pushing your workouts to the extreme Yaranov said that endurance athletes can experience "athlete's heart," a remodeling of their heart, with some heart muscles thickening to adapt to high-intensity training. While athlete's heart isn't itself dangerous, it can mask or mimic more serious heart conditions, like hypertrophic cardiomyopathy, a genetic condition that causes thickened heart walls and can lead to cardiac arrest. He said this is very rare — you're more at risk of athlete's heart if you're a highly skilled athlete than if you just went too hard at the gym a few times. The bigger heart issues might stem more from the rise-and-grind lifestyle of working out. If a person frequently foregoes sleep to squeeze in those 5 a.m. workouts, they're increasing inflammation in their body, which is directly tied to cardiovascular risk. Poor sleep can also elevate stress, which leads to excess cortisol production, blood pressure elevation, and greater visceral fat. Yaranov said that healthy stress and sleep levels are harder to quantitatively measure than, say, your cholesterol. People also vary in what sleep schedules work for them or in how they channel stress. "We know it hurts you, but we don't know how much stress is enough to hurt you," he said. As with everything else, he said that balance is always the key to great heart health. Read the original article on Business Insider
Yahoo
5 days ago
- Health
- Yahoo
A cardiologist shared 4 seemingly healthy habits that can lead to heart failure, from too much protein to overdoing workouts
A lot of general health advice, like exercising and eating protein, also applies to heart health. When done in excess, some habits can lead to cardiovascular issues, like heart disease. A cardiologist warns against eating too much protein and heavy drinking on weekends. When it comes to heart health, a lot of advice is straightforward: Eat a balanced diet, exercise regularly, and avoid vaping. But sometimes, even the healthiest-seeming lifestyle choices can backfire, especially if done in excess. "Any extreme is likely not good for you," Dr. Dmitry Yaranov, a heart transplant cardiologist at Stern Cardiovascular in Tennessee, known on social media for his tips on heart health, told Business Insider. Yaranov, who is the director of the advanced heart failure program at Baptist Memorial Hospital in Memphis, said he sees a fair amount of younger patients in their 20s and 30s. Some come in with few risk factors, coming in for chest pain or arrhythmia concerns, only to learn that one part of their weekly routine could be leading them to future heart disease. "You may look fit, but it doesn't mean you're healthy," Yaranov said. He shared some common habits that may appear like longevity hacks, but can contribute to heart issues later on. Eating a restrictive high-protein diet Overall, protein is great for your health. Eating high-protein foods can help with weight loss, muscle growth, and hormone regulation. When it comes to the heart, research on protein is mixed. Because some forms of protein have higher cholesterol (such as red meat and dairy), eating too much of them may negatively impact heart health. In one 2018 study, men in their 40s to 60s who followed high-protein diets (and consumed mostly high-cholesterol foods) increased their risk of heart failure by 50%. While athletes may feel motivated to fit in as much protein as possible, Yaranov said that eating way more than your daily recommended amount can overwork your kidneys, leading to inflammation. (Inflammation increases your risk of heart disease.) Plus, he said, taking ultra-processed protein supplements, such as protein powder, can also negatively impact cardiovascular health. "I've seen bodybuilders and athletes who look great, but they lack balance" when it comes to their diets, Yaranov said. "They end up with weak hearts and blocked arteries." He's a fan of the Blue Zones and Mediterranean diets, which feature both heart-healthy protein sources like fish and beans and anti-inflammatory foods like fruits, vegetables, and whole grains. Only drinking on the weekends In general, there's no safe amount of alcohol you can drink. However, the National Center for Health Promotion and Disease Prevention says that if you want to stay within healthy limits, you shouldn't exceed more than seven drinks a week (one a day) if you're a woman and 14 (two a day) if you're a man. There's a caveat, though: you should avoid binge drinking, defined as four or more drinks per occasion for women and people over 65, and five drinks for men. Yaranov said some of the "sickest hearts" he's seen in younger patients in those who drink too much at once. These patients "don't necessarily drink daily, but they go hard on the weekends," he said. Some might even stay sober throughout the week, working out every day and eating a balanced diet. But "this one day of heavy alcohol use, it's not going to go unnoticed." Excessive drinking can cause a host of heart problems, from abnormal heart rhythms and heightened blood pressure to a greater risk of developing heart disease. The most common alcohol-related issue Yaranov sees is dilated cardiomyopathy, in which the heart's lower chambers become enlarged and weakened, unable to pump blood properly. In the end, it's better to have a mid-week glass of wine than pound back shots on a Saturday night, Yaranov said. In some cases, smoking weed Cannabis use has risen over the years, with some people swapping weed for alcohol entirely as a more "natural" recreational drug. Yaranov said he is concerned about a 2025 study showing that frequent marijuana use is linked to increased risks of heart attack and stroke. He said that members of the medical community are still learning about the full effects of cannabis on heart health and what the proper guidance should be around using it. Research on the topic is mixed and limited — some studies found cannabis use had no effect or even a positive effect on heart health. It's also difficult for researchers to isolate cannabis from other substance use, such as alcohol, drugs, or tobacco. In the meantime, Yaranov said he sees lots of younger patients with heart issues who otherwise have no risk factors except for heavy marijuana use. "With cannabis use as a daily habit, I think it's important for us to have this conversation now," he said. "A lot of times, this comes from this idea that it's harmless because it's an herb. I don't think that's the case." Pushing your workouts to the extreme Yaranov said that endurance athletes can experience "athlete's heart," a remodeling of their heart, with some heart muscles thickening to adapt to high-intensity training. While athlete's heart isn't itself dangerous, it can mask or mimic more serious heart conditions, like hypertrophic cardiomyopathy, a genetic condition that causes thickened heart walls and can lead to cardiac arrest. He said this is very rare — you're more at risk of athlete's heart if you're a highly skilled athlete than if you just went too hard at the gym a few times. The bigger heart issues might stem more from the rise-and-grind lifestyle of working out. If a person frequently foregoes sleep to squeeze in those 5 a.m. workouts, they're increasing inflammation in their body, which is directly tied to cardiovascular risk. Poor sleep can also elevate stress, which leads to excess cortisol production, blood pressure elevation, and greater visceral fat. Yaranov said that healthy stress and sleep levels are harder to quantitatively measure than, say, your cholesterol. People also vary in what sleep schedules work for them or in how they channel stress. "We know it hurts you, but we don't know how much stress is enough to hurt you," he said. As with everything else, he said that balance is always the key to great heart health. Read the original article on Business Insider
Business Insider
5 days ago
- Health
- Business Insider
A cardiologist shared 4 seemingly healthy habits that can lead to heart failure, from too much protein to overdoing workouts
When it comes to heart health, a lot of advice is straightforward: Eat a balanced diet, exercise regularly, and avoid vaping. But sometimes, even the healthiest-seeming lifestyle choices can backfire, especially if done in excess. "Any extreme is likely not good for you," Dr. Dmitry Yaranov, a heart transplant cardiologist at Stern Cardiovascular in Tennessee, known on social media for his tips on heart health, told Business Insider. Yaranov, who is the director of the advanced heart failure program at Baptist Memorial Hospital in Memphis, said he sees a fair amount of younger patients in their 20s and 30s. Some come in with few risk factors, coming in for chest pain or arrhythmia concerns, only to learn that one part of their weekly routine could be leading them to future heart disease. "You may look fit, but it doesn't mean you're healthy," Yaranov said. He shared some common habits that may appear like longevity hacks, but can contribute to heart issues later on. Eating a restrictive high-protein diet Overall, protein is great for your health. Eating high-protein foods can help with weight loss, muscle growth, and hormone regulation. When it comes to the heart, research on protein is mixed. Because some forms of protein have higher cholesterol (such as red meat and dairy), eating too much of them may negatively impact heart health. In one 2018 study, men in their 40s to 60s who followed high-protein diets (and consumed mostly high-cholesterol foods) increased their risk of heart failure by 50%. While athletes may feel motivated to fit in as much protein as possible, Yaranov said that eating way more than your daily recommended amount can overwork your kidneys, leading to inflammation. (Inflammation increases your risk of heart disease.) Plus, he said, taking ultra-processed protein supplements, such as protein powder, can also negatively impact cardiovascular health. "I've seen bodybuilders and athletes who look great, but they lack balance" when it comes to their diets, Yaranov said. "They end up with weak hearts and blocked arteries." He's a fan of the Blue Zones and Mediterranean diets, which feature both heart-healthy protein sources like fish and beans and anti-inflammatory foods like fruits, vegetables, and whole grains. Only drinking on the weekends In general, there's no safe amount of alcohol you can drink. However, the National Center for Health Promotion and Disease Prevention says that if you want to stay within healthy limits, you shouldn't exceed more than seven drinks a week (one a day) if you're a woman and 14 (two a day) if you're a man. There's a caveat, though: you should avoid binge drinking, defined as four or more drinks per occasion for women and people over 65, and five drinks for men. Yaranov said some of the "sickest hearts" he's seen in younger patients in those who drink too much at once. These patients "don't necessarily drink daily, but they go hard on the weekends," he said. Some might even stay sober throughout the week, working out every day and eating a balanced diet. But "this one day of heavy alcohol use, it's not going to go unnoticed." Excessive drinking can cause a host of heart problems, from abnormal heart rhythms and heightened blood pressure to a greater risk of developing heart disease. The most common alcohol-related issue Yaranov sees is dilated cardiomyopathy, in which the heart's lower chambers become enlarged and weakened, unable to pump blood properly. In the end, it's better to have a mid-week glass of wine than pound back shots on a Saturday night, Yaranov said. In some cases, smoking weed Cannabis use has risen over the years, with some people swapping weed for alcohol entirely as a more "natural" recreational drug. Yaranov said he is concerned about a 2025 study showing that frequent marijuana use is linked to increased risks of heart attack and stroke. He said that members of the medical community are still learning about the full effects of cannabis on heart health and what the proper guidance should be around using it. Research on the topic is mixed and limited — some studies found cannabis use had no effect or even a positive effect on heart health. It's also difficult for researchers to isolate cannabis from other substance use, such as alcohol, drugs, or tobacco. In the meantime, Yaranov said he sees lots of younger patients with heart issues who otherwise have no risk factors except for heavy marijuana use. "With cannabis use as a daily habit, I think it's important for us to have this conversation now," he said. "A lot of times, this comes from this idea that it's harmless because it's an herb. I don't think that's the case." Pushing your workouts to the extreme Yaranov said that endurance athletes can experience "athlete's heart," a remodeling of their heart, with some heart muscles thickening to adapt to high-intensity training. While athlete's heart isn't itself dangerous, it can mask or mimic more serious heart conditions, like hypertrophic cardiomyopathy, a genetic condition that causes thickened heart walls and can lead to cardiac arrest. He said this is very rare — you're more at risk of athlete's heart if you're a highly skilled athlete than if you just went too hard at the gym a few times. The bigger heart issues might stem more from the rise-and-grind lifestyle of working out. If a person frequently foregoes sleep to squeeze in those 5 a.m. workouts, they're increasing inflammation in their body, which is directly tied to cardiovascular risk. Poor sleep can also elevate stress, which leads to excess cortisol production, blood pressure elevation, and greater visceral fat. Yaranov said that healthy stress and sleep levels are harder to quantitatively measure than, say, your cholesterol. People also vary in what sleep schedules work for them or in how they channel stress. "We know it hurts you, but we don't know how much stress is enough to hurt you," he said. As with everything else, he said that balance is always the key to great heart health.
