After spending decades inside operating theatres and performing more than 8,000 heart surgeries, one American cardiovascular surgeon says the key to protecting the heart often comes down to avoiding a handful of everyday habits rather than chasing complicated health routines. Dr Jeremy London, a board-certified cardiovascular surgeon based in Savannah, Georgia, has shared his personal list of the five things to avoid for heart health, and Heart disease remains one of the leading causes of death worldwide, with conditions such as cardiac arrest and myopericarditis capable of striking with little warning. While poor diet and physical inactivity are widely known risk factors, Dr London’s list goes further, highlighting lifestyle habits that many people overlook until they start causing serious harm.
1. Smoking in Every Form
Topping the list is smoking, in all its varieties. Dr London was explicit that this includes cigarettes, vaping and marijuana, not just traditional tobacco products. He explained that the lungs have a single function, to move air in and out, and any form of smoke inhalation compromises that process. While vaping has often been marketed as a safer alternative to cigarettes, growing evidence suggests that the way people use e-cigarettes, particularly the frequency and intensity of use, is making them nearly as harmful as smoking. Smoking of any kind is also linked to a wide range of cardiovascular complications, including damaged blood vessels and an increased risk of blood clots.
2. Ultra-Processed Foods
The second item on Dr London’s list targets one of the most widely discussed threats to modern health: ultra-processed foods. According to the surgeon, most items found in a typical grocery store fall into this category, describing them as “edible food products” rather than real food. He urged people to prioritise whole foods instead, calling them the fundamental building blocks for every cell in the body. Research has repeatedly linked diets high in ultra-processed foods to serious health conditions, including bowel cancer, which is rising sharply among people under the age of 50. Such diets have also been associated with a higher risk of high blood pressure, heart disease, heart attacks and strokes.
3. A Sedentary Lifestyle
Dr London’s third factor is prolonged sitting or general inactivity. He stressed that the human body is designed to move, not remain still for extended periods. Even something as simple as a short walk after eating, he noted, can help regulate blood sugar levels and support long-term cardiovascular health. Sedentary behaviour has long been associated with poor circulation, weight gain and elevated risk of heart disease, making regular movement one of the most accessible tools for prevention.
4. Loneliness
Perhaps the most unexpected entry on the list is loneliness. Dr London pointed out that maintaining relationships takes effort, and that loneliness is far more than simply feeling sad. He said it can directly alter a person’s risk of developing cardiovascular disease, an area of growing interest among medical researchers examining the link between social connection and physical health.
5. Chronic Stress
Rounding out the list is chronic stress, a factor long associated with heart problems. Dr London explained that persistent stress keeps the body in a heightened “fight or flight” state, flooding it with hormones such as adrenaline and cortisol. Over time, this can raise blood pressure, increase inflammation, damage arteries, elevate cholesterol levels and heighten the overall risk of heart disease or heart attack. He described chronic stress as something that is “easy to ignore, until it’s not,” underscoring how gradually its effects can accumulate before becoming dangerous.
No Guarantees, But Better Odds
Dr London was careful to note that avoiding these five factors does not guarantee immunity from a heart attack or stroke. However, he maintained that individuals who stay fit, active and mindful of these habits place themselves in a far stronger position than those who ignore them. His message reflects a broader shift in how doctors are approaching heart health, one that increasingly recognises mental and social wellbeing, not just diet and exercise, as central pillars of cardiovascular care.