4 min readNew DelhiSep 5, 2025 03:32 PM IST
First published on: Sep 5, 2025 at 03:32 PM IST
Most of us think protecting the heart is all about exercise, cutting down on fried food, and watching cholesterol numbers. But cardiologist Dmitry Yaranov, MD, says there are overlooked daily habits silently putting heart health at risk. In a recent Instagram post, he listed them out:
“Here’s what’s actually affecting your heart — and nobody’s talking about it:
• Sleeping 6 hours a night and calling it ‘the grind’?
→ Chronic sleep loss raises risk of heart failure, stroke, and sudden death.
• Breathing in exhaust every day on your commute?
→ Air pollution literally hardens your arteries.
• Always stressed and just ‘pushing through’?
→ Cortisol overload leads to high blood pressure and inflammation.
• Haven’t seen a dentist in years?
→ Gum disease = more inflammation = higher risk of heart attack.
• Trying to eat healthy but live in a food desert?
→ Lack of access = worse cardiac outcomes, no matter your willpower.
• Ignoring your gut health?
→ Your microbiome helps regulate blood pressure and cholesterol. Feed it right.
Cardiovascular health isn’t just about exercise and salads.
It’s sleep, stress, air, access, and even your gut.”
These insights highlight how factors like sleep deprivation, air pollution, stress, oral hygiene, limited access to healthy food, and gut health can be just as critical as diet and exercise. But what does this mean for people trying to take better care of their hearts in practical terms? We spoke to an expert.
Impact of sleep quality and stress management on heart health
Dr Ravi Prakash, senior consultant, Cardiology at PSRI Hospital, tells indianexpress.com, “Sleep and stress are two of the most overlooked pillars of heart health. When you consistently sleep less than 6–7 hours a night, the body’s stress hormones remain elevated, which raises blood pressure and increases inflammation, both of which strain the heart. Similarly, ‘pushing through’ stress without healthy coping strategies activates the sympathetic nervous system, keeping the heart rate and blood pressure elevated for long periods. Small, realistic lifestyle changes can help: aiming for a regular sleep schedule, reducing screen time before bed, practicing relaxation techniques like deep breathing, and incorporating short breaks for stretching or walking during stressful workdays.”
On air pollution and dental health
Most people don’t realise that the air they breathe can directly affect their arteries. Inhaling fine particles from traffic exhaust or industrial pollution leads to oxidative stress and inflammation, which accelerate the buildup of plaque in blood vessels.
“Another hidden factor is oral health. Gum disease allows bacteria to enter the bloodstream, which then triggers widespread inflammation and can contribute to the formation of arterial plaque. Brushing twice daily, flossing, and seeing a dentist regularly are simple but powerful ways to protect your heart,” states Dr Prakash.
Food, gut health, and access
A balanced gut microbiome helps regulate cholesterol levels, reduces systemic inflammation, and even supports blood pressure control, states Dr Prakash. On the other hand, an unhealthy gut can worsen these risk factors, creating a cycle that harms the heart.
“Even small steps such as choosing whole grains over refined carbs, opting for frozen or canned vegetables without added salt, or incorporating probiotic-rich foods like yogurt can improve gut health. Community solutions, such as local food co-ops or small-scale home gardening, can also help bridge the gap,” concludes Dr Prakash.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
What does this mean for people trying to take better care of their hearts in practical terms? (Source: Freepik) 
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