The first is **excessive salt intake**. “Dietary sodium restriction is arguably the most frequent self-care behavior recommended to patients with heart failure,” as high sodium causes fluid retention and raises blood pressure, straining the heart. Cutting back on processed and salty foods is essential.
A **sedentary lifestyle** also increases risk. Regular movement improves circulation, weight, and blood pressure, while long hours of sitting weaken the heart. Experts recommend at least 150 minutes of moderate weekly exercise.
**Smoking and alcohol** both damage heart function—smoking reduces oxygen supply, while alcohol weakens heart muscles. Cutting back or quitting is vital.
Lastly, **chronic stress and poor sleep** elevate cortisol, blood pressure, and risks of obesity and diabetes. Managing stress and getting 7–9 hours of rest each night helps protect the heart.
