10 Bad Habits That Can Lead to Heart Disease and Sudden Death — Cycling in Traffic Tops the List

   Cycling through heavy traffic is hard on the heart, overeating can trigger sudden death, and a night of heavy drinking might keep you unconscious for good... This isn’t sensationalism. Not long ago, a study published in the internationally authoritative academic journal The Lancet ranked, for the first time, the “final straws” that lead to heart attacks.

　　On this blacklist, cycling to work in polluted, busy urban areas is the most dangerous. Coming in second is overexertion, followed by drinking alcohol. Other risk factors include negative emotions, anger, overeating, emotional excitement, sexual activity, and cocaine use. These seemingly harmless everyday actions may actually be the “triggers” for a heart attack. In this issue, we’ve invited Professor Yao Chonghua, former director of the Beijing Cardiovascular Prevention and Treatment Office, to analyze this “heart-hurting list.”

　　Researchers from Hasselt University in Belgium found that whether you drive, cycle, or walk to work, passing through sections with heavy traffic increases the risk of a heart attack, mainly due to air pollution. Among these, cyclists face the greatest danger because they inhale the most exhaust fumes and are the most “polluted,” while also exerting themselves pedaling, which can easily lead to insufficient blood supply. Both of these are major triggers for heart attacks. In addition, Yao Chonghua explained that congested traffic can easily cause stress and anxiety, leading to elevated blood pressure.

　　Therefore, it is not recommended that people at high cardiovascular risk cycle to and from work during peak traffic hours. Although cycling is a great form of exercise, weaving through heavily polluted roads does more harm than good. Elderly people, especially those with chronic bronchitis, should try to avoid traveling during peak traffic times.

　　Sudden actions like passing hard stools or lifting a bucket of water can cause the body to exert force abruptly from a static state, leading to a rapid spike in blood pressure and a sharp increase in the heart’s workload. Additionally, when blood pressure is unstable, the activity of arterial plaque increases, making it more likely to dislodge.

　　The elderly, those who sit for long periods, people with high blood pressure, and individuals with a history of heart disease should all avoid sudden exertion. If it’s necessary, warm up beforehand. Eat more vegetables regularly to prevent constipation, and use aids like enemas if needed.

　　Many studies, both domestic and international, have confirmed that moderate amounts of alcohol and coffee can produce antioxidants that protect the heart. But excessive consumption does more harm than good. Because alcohol and coffee can increase heart rate and blood pressure, triggering the onset of a heart attack. For long-term heavy drinkers, alcohol can damage heart muscle, eventually leading to heart failure.

　　Therefore, whether drinking coffee or alcohol, moderation is key. Adult men should drink no more than 750 milliliters of beer per day, which equates to 250 milliliters of wine, 75 milliliters of low-alcohol liquor, or 50 milliliters of high-alcohol liquor. Adult women should drink no more than 450 milliliters of beer per day, equivalent to 150 milliliters of wine or 50 milliliters of low-alcohol liquor. People with heart conditions should limit their intake of alcohol and coffee to avoid discomfort. Additionally, heavy drinkers who quit often see significant improvements in heart function.

　　Fourth Place: Depression

　　Negative emotions are a major enemy of the heart, and depression is at the forefront. Depression is often accompanied by anxiety, resulting in poor sleep quality at night. Without proper rest, the heart experiences elevated blood pressure and heart rate, which is very detrimental to heart health. It’s advised to communicate more with family and friends when facing difficulties, avoid anger, extreme grief, or euphoria, and maintain emotional control.

　　After overeating, the gastrointestinal tract requires a large amount of blood to digest food, which significantly reduces the blood flow to the heart and brain. For individuals with pre-existing inadequate blood supply, a hearty meal can easily trigger a heart attack or stroke. Therefore, don’t easily indulge your appetite—because a single overindulgent meal could cost a life. Those who regularly eat excessively are prone to obesity. Without sufficient exercise, fat accumulates, and lipid plaques can form in the blood vessels. If this occurs in the heart or brain, it can lead to coronary heart disease or stroke. Developing good eating habits is crucial. It’s best to eat until you’re about 70–80% full, practice smaller meals more frequently, and ensure a balanced diet.

　　Moderate and enjoyable sexual activity can elevate mood, but unbridled sexual desire can lead to heart failure. Excessive excitement can cause sudden spasms in the heart’s blood vessels, resulting in myocardial ischemia and triggering a heart attack. For individuals with existing heart conditions, sexual activity is still possible after the acute phase and recovery period, but overexcitement should be avoided. Those with coronary heart disease are advised to avoid Viagra.

　　Seventh Place: Drug Abuse

　　Users of cocaine are 23 times more likely to develop heart disease than the general population.

　　In addition to the seven habits above, there are other bad habits that can quietly damage our hearts, including:

　　Eighth Place: Smoking or Exposure to Secondhand Smoke

　　Although few people suffer sudden cardiac death from smoking a single cigarette, the damage smoking causes to the heart is long-term and persistent. Smokers are three times more likely to have a heart attack than non-smokers. Start quitting now: within 8 hours, carbon monoxide levels in the blood return to normal; within 24 hours, the risk of heart attack decreases; one year after quitting, the risk of heart disease (such as heart attacks) is halved; and 15 years after quitting, the risks become the same as for non-smokers.

　　Ninth Place: Eating Too Much Salt or Sugar

　　A high-salt diet not only raises blood pressure but also increases plasma cholesterol, promoting atherosclerosis. A U.S. study showed that children who consume large amounts of sweet drinks or sweets have a significantly increased risk of heart disease in adulthood.

　　More and more “homebodies” and office workers who sit for long periods, while enjoying the comfort of sitting, must also guard against “sitting themselves into illness” or even “sitting themselves to death.” Prolonged sitting alters metabolism in the body, affects fat metabolism, weakens enzyme activity, and leads to increased fat and triglyceride levels in the blood, higher blood viscosity, sluggish circulation, and an increased risk of forming blood clots, thereby elevating the risk of heart disease.