Categories
AFNewsNG Logo
Lifestyle Special Report

Habits That Could Be Leading You Straight to a Heart Attack - And How to Break Free

Our Reporter

Jul 22, 2025

mail
Heart attacks don't always happen suddenly or without warning. In fact, they are often the final outcome of years of unnoticed damage done to your heart and blood vessels mostly through everyday habits that seem harmless at first.

READ ALSO: EXCLUSIVE: Abraham Amah Gives Insight Into The Fallouts Of Abia PDP Primaries | WATCH VIDEO

We live in a fast-paced world, and between work stress, processed meals, irregular sleep, and neglected checkups, your heart might be carrying more burden than you think. The World Health Organization estimates that heart disease is the leading cause of death worldwide but here's the encouraging truth: most heart attacks are preventable.

READ ALSO: Lauretta Onochie Finally Speaks During Senate INEC Screening, Reveals Why She Is Being Opposed

So, what are the habits quietly pushing your heart to the edge? Let's explore them one by one and more importantly, show you how to take back control.

READ ALSO: Why Perfume Types Matter More Than You Think

We know it's harmful but do we realize how fast and how deeply smoking damages the heart?

READ ALSO: How to Build a More Complex Fragrance Profile, and Create an Emotional Statement Through Scent

Nicotine in cigarettes:

READ ALSO: TRENDING PHOTOS: PICTURES EMERGE OF GOV. IKPEAZU KEEPING BODY, SOUL FIT (INTERESTING)

Narrows your blood vessels

READ ALSO: New Year, New Results: Experts Reveal 8 Practical Steps to Plan for a Productive and Successful Year

Increases your heart rate and blood pressure

READ ALSO: Why Tech Is the Moving Train, and Why You Should Be Tech Skilled

Reduces oxygen flow to your heart and brain

READ ALSO: How Davido's Official Photographer, Fortunate Died - Tunde Ednut Reveals

Makes your blood more likely to clot

READ ALSO: Countries You Can Travel for Vacation on a Budget

Over time, this weakens your heart and significantly raises your chances of a heart attack or stroke. Even second-hand smoke can be dangerous.

READ ALSO: REACTION! Job applicants poison one another during interview - Fani Kayode

What you can do:
Start with cutting down. Join a support group or use nicotine replacement therapy. Apps, accountability partners, and even short-term rewards can help you make lasting progress.

READ ALSO: WATCH VIDEO: How Ghanaian Pastor was arrested for holding service

Fact: Just 1 year after quitting smoking, your risk of a heart attack drops by 50%.

READ ALSO: Why Learning to Layer Your Perfume Will Change the Way You Smell Forever

What you eat builds your heart or breaks it. A diet high in saturated fats, trans fats, sodium, and sugar can lead to high cholesterol, clogged arteries, and inflammation.

READ ALSO: EXCLUSIVE: Abraham Amah Gives Insight Into The Fallouts Of Abia PDP Primaries | WATCH VIDEO

Risky eating patterns include:

READ ALSO: Lauretta Onochie Finally Speaks During Senate INEC Screening, Reveals Why She Is Being Opposed

Fast food or street food addiction

READ ALSO: Why Perfume Types Matter More Than You Think

Skipping vegetables and fruits

READ ALSO: How to Build a More Complex Fragrance Profile, and Create an Emotional Statement Through Scent

Drinking sugary sodas or energy drinks daily

READ ALSO: TRENDING PHOTOS: PICTURES EMERGE OF GOV. IKPEAZU KEEPING BODY, SOUL FIT (INTERESTING)

Eating lots of processed or canned foods

READ ALSO: New Year, New Results: Experts Reveal 8 Practical Steps to Plan for a Productive and Successful Year

These eating habits increase the chances of obesity, high blood pressure, and Type 2 diabetes all of which are major risk factors for heart attacks.

READ ALSO: Why Tech Is the Moving Train, and Why You Should Be Tech Skilled

Healthier swaps to consider:

READ ALSO: How Davido's Official Photographer, Fortunate Died - Tunde Ednut Reveals

Replace fried meat with grilled or baked options

READ ALSO: Countries You Can Travel for Vacation on a Budget

Snack on nuts, fruits, or yogurt instead of chips

READ ALSO: REACTION! Job applicants poison one another during interview - Fani Kayode

Choose whole grains (brown rice, oats) over refined carbs

READ ALSO: WATCH VIDEO: How Ghanaian Pastor was arrested for holding service

Cook more at home and control the salt and oil used

READ ALSO: Why Learning to Layer Your Perfume Will Change the Way You Smell Forever

Tip: Add heart-friendly foods like tomatoes, avocados, olive oil, leafy greens, salmon, and oats to your meals.

READ ALSO: EXCLUSIVE: Abraham Amah Gives Insight Into The Fallouts Of Abia PDP Primaries | WATCH VIDEO

Your heart is a muscle, and like every muscle, it needs movement to stay strong. A sedentary lifestyle is one of the sneakiest contributors to heart disease.

READ ALSO: Lauretta Onochie Finally Speaks During Senate INEC Screening, Reveals Why She Is Being Opposed

The dangers of sitting too much:

READ ALSO: Why Perfume Types Matter More Than You Think

Slows your metabolism

READ ALSO: How to Build a More Complex Fragrance Profile, and Create an Emotional Statement Through Scent

Increases insulin resistance

READ ALSO: TRENDING PHOTOS: PICTURES EMERGE OF GOV. IKPEAZU KEEPING BODY, SOUL FIT (INTERESTING)

Leads to weight gain

READ ALSO: New Year, New Results: Experts Reveal 8 Practical Steps to Plan for a Productive and Successful Year

Contributes to high blood pressure and cholesterol buildup

READ ALSO: Why Tech Is the Moving Train, and Why You Should Be Tech Skilled

Whether you're working from a desk, binge-watching shows, or commuting long hours prolonged stillness weakens your circulation.

READ ALSO: How Davido's Official Photographer, Fortunate Died - Tunde Ednut Reveals

What you can do:

READ ALSO: Countries You Can Travel for Vacation on a Budget

Take 5-10 minute walks every hour if you sit all day

READ ALSO: REACTION! Job applicants poison one another during interview - Fani Kayode

Add 30 minutes of exercise daily (brisk walking, dancing, cycling)

READ ALSO: WATCH VIDEO: How Ghanaian Pastor was arrested for holding service

Stretch during breaks

READ ALSO: Why Learning to Layer Your Perfume Will Change the Way You Smell Forever

Choose stairs over elevators

READ ALSO: EXCLUSIVE: Abraham Amah Gives Insight Into The Fallouts Of Abia PDP Primaries | WATCH VIDEO

Bonus: Physical activity also reduces stress and improves your sleep both great for your heart!

READ ALSO: Lauretta Onochie Finally Speaks During Senate INEC Screening, Reveals Why She Is Being Opposed

It's not just your liver that suffers. Too much alcohol weakens the heart muscle, causes irregular heartbeat, and increases fat levels in your blood.

READ ALSO: Why Perfume Types Matter More Than You Think

Chronic heavy drinking leads to:

READ ALSO: How to Build a More Complex Fragrance Profile, and Create an Emotional Statement Through Scent

Cardiomyopathy (a disease of the heart muscle)

READ ALSO: TRENDING PHOTOS: PICTURES EMERGE OF GOV. IKPEAZU KEEPING BODY, SOUL FIT (INTERESTING)

Arrhythmias (irregular heartbeat)

READ ALSO: New Year, New Results: Experts Reveal 8 Practical Steps to Plan for a Productive and Successful Year

High blood pressure

READ ALSO: Why Tech Is the Moving Train, and Why You Should Be Tech Skilled

Stroke or sudden cardiac death

READ ALSO: How Davido's Official Photographer, Fortunate Died - Tunde Ednut Reveals

Healthier boundaries:

READ ALSO: Countries You Can Travel for Vacation on a Budget

Limit intake to 1 drink per day for women, 2 for men

READ ALSO: REACTION! Job applicants poison one another during interview - Fani Kayode

Have alcohol-free days each week

READ ALSO: WATCH VIDEO: How Ghanaian Pastor was arrested for holding service

Choose wine or light beer over hard liquor

READ ALSO: Why Learning to Layer Your Perfume Will Change the Way You Smell Forever

Stay hydrated and avoid drinking on an empty stomach

READ ALSO: EXCLUSIVE: Abraham Amah Gives Insight Into The Fallouts Of Abia PDP Primaries | WATCH VIDEO

Did you know? Binge drinking just once can trigger a heart attack in people at risk.

READ ALSO: Lauretta Onochie Finally Speaks During Senate INEC Screening, Reveals Why She Is Being Opposed

Stress might seem like a regular part of life but chronic stress leads to physical wear and tear on your heart.

READ ALSO: Why Perfume Types Matter More Than You Think

Here's how:

READ ALSO: How to Build a More Complex Fragrance Profile, and Create an Emotional Statement Through Scent

Your body releases cortisol and adrenaline

READ ALSO: TRENDING PHOTOS: PICTURES EMERGE OF GOV. IKPEAZU KEEPING BODY, SOUL FIT (INTERESTING)

These hormones increase blood pressure and heart rate

READ ALSO: New Year, New Results: Experts Reveal 8 Practical Steps to Plan for a Productive and Successful Year

They also affect sleep, eating habits, and immunity

READ ALSO: Why Tech Is the Moving Train, and Why You Should Be Tech Skilled

Long-term stress can also lead to:

READ ALSO: How Davido's Official Photographer, Fortunate Died - Tunde Ednut Reveals

Emotional eating

READ ALSO: Countries You Can Travel for Vacation on a Budget

Smoking

READ ALSO: REACTION! Job applicants poison one another during interview - Fani Kayode

Excessive alcohol use

READ ALSO: WATCH VIDEO: How Ghanaian Pastor was arrested for holding service

Neglect of exercise

READ ALSO: Why Learning to Layer Your Perfume Will Change the Way You Smell Forever

Stress management tips:

READ ALSO: EXCLUSIVE: Abraham Amah Gives Insight Into The Fallouts Of Abia PDP Primaries | WATCH VIDEO

Practice deep breathing or meditation

READ ALSO: Lauretta Onochie Finally Speaks During Senate INEC Screening, Reveals Why She Is Being Opposed

Take short breaks during your day

READ ALSO: Why Perfume Types Matter More Than You Think

Say "no" when overwhelmed

READ ALSO: How to Build a More Complex Fragrance Profile, and Create an Emotional Statement Through Scent

Talk to someone a friend, therapist, or mentor

READ ALSO: TRENDING PHOTOS: PICTURES EMERGE OF GOV. IKPEAZU KEEPING BODY, SOUL FIT (INTERESTING)

Prioritize joy and rest

READ ALSO: New Year, New Results: Experts Reveal 8 Practical Steps to Plan for a Productive and Successful Year

Remember: Managing stress is not a luxury it's a form of self-preservation.

READ ALSO: Why Tech Is the Moving Train, and Why You Should Be Tech Skilled

Sleep isn't a luxury. It's when your heart and body recover and repair. Poor sleep (less than 6 hours/night or sleep apnea) can increase the risk of:

READ ALSO: How Davido's Official Photographer, Fortunate Died - Tunde Ednut Reveals

High blood pressure

READ ALSO: Countries You Can Travel for Vacation on a Budget

Obesity

READ ALSO: REACTION! Job applicants poison one another during interview - Fani Kayode

Type 2 diabetes

READ ALSO: WATCH VIDEO: How Ghanaian Pastor was arrested for holding service

Inflammation in blood vessels

READ ALSO: Why Learning to Layer Your Perfume Will Change the Way You Smell Forever

Signs of poor sleep include:

READ ALSO: EXCLUSIVE: Abraham Amah Gives Insight Into The Fallouts Of Abia PDP Primaries | WATCH VIDEO

Constant fatigue

READ ALSO: Lauretta Onochie Finally Speaks During Senate INEC Screening, Reveals Why She Is Being Opposed

Brain fog

READ ALSO: Why Perfume Types Matter More Than You Think

Irritability

READ ALSO: How to Build a More Complex Fragrance Profile, and Create an Emotional Statement Through Scent

Waking up often at night

READ ALSO: TRENDING PHOTOS: PICTURES EMERGE OF GOV. IKPEAZU KEEPING BODY, SOUL FIT (INTERESTING)

Sleep better by:

READ ALSO: New Year, New Results: Experts Reveal 8 Practical Steps to Plan for a Productive and Successful Year

Maintaining a regular bedtime

READ ALSO: Why Tech Is the Moving Train, and Why You Should Be Tech Skilled

Avoiding caffeine late in the day

READ ALSO: How Davido's Official Photographer, Fortunate Died - Tunde Ednut Reveals

Keeping screens out of the bedroom

READ ALSO: Countries You Can Travel for Vacation on a Budget

Using blackout curtains and reducing noise

READ ALSO: REACTION! Job applicants poison one another during interview - Fani Kayode

A healthy heart starts with a good night's sleep.

READ ALSO: WATCH VIDEO: How Ghanaian Pastor was arrested for holding service

Conditions like high blood pressure, high cholesterol, and diabetes often show no obvious symptoms yet they silently damage your arteries and heart over time.

READ ALSO: Why Learning to Layer Your Perfume Will Change the Way You Smell Forever

If untreated, they:

READ ALSO: EXCLUSIVE: Abraham Amah Gives Insight Into The Fallouts Of Abia PDP Primaries | WATCH VIDEO

Harden and narrow your arteries (atherosclerosis)

READ ALSO: Lauretta Onochie Finally Speaks During Senate INEC Screening, Reveals Why She Is Being Opposed

Trigger plaque buildup

READ ALSO: Why Perfume Types Matter More Than You Think

Make your heart work harder than it should

READ ALSO: How to Build a More Complex Fragrance Profile, and Create an Emotional Statement Through Scent

Lead to blood clots and eventual heart attacks

READ ALSO: TRENDING PHOTOS: PICTURES EMERGE OF GOV. IKPEAZU KEEPING BODY, SOUL FIT (INTERESTING)

What to do:

READ ALSO: New Year, New Results: Experts Reveal 8 Practical Steps to Plan for a Productive and Successful Year

Check your BP and blood sugar regularly

READ ALSO: Why Tech Is the Moving Train, and Why You Should Be Tech Skilled

Take your medications as prescribed

READ ALSO: How Davido's Official Photographer, Fortunate Died - Tunde Ednut Reveals

Keep medical appointments

READ ALSO: Countries You Can Travel for Vacation on a Budget

Don't ignore dizziness, fatigue, chest pain, or shortness of breath

READ ALSO: REACTION! Job applicants poison one another during interview - Fani Kayode

In many cases, a heart attack is the first time someone finds out they had heart disease all along. Prevention is only possible when you know your risk.

READ ALSO: WATCH VIDEO: How Ghanaian Pastor was arrested for holding service

Important screenings to do:

READ ALSO: Why Learning to Layer Your Perfume Will Change the Way You Smell Forever

Blood pressure test

READ ALSO: EXCLUSIVE: Abraham Amah Gives Insight Into The Fallouts Of Abia PDP Primaries | WATCH VIDEO

Cholesterol level

READ ALSO: Lauretta Onochie Finally Speaks During Senate INEC Screening, Reveals Why She Is Being Opposed

Blood glucose test

READ ALSO: Why Perfume Types Matter More Than You Think

ECG (if you're over 40 or have a family history)

READ ALSO: How to Build a More Complex Fragrance Profile, and Create an Emotional Statement Through Scent

Weight/BMI monitoring

READ ALSO: TRENDING PHOTOS: PICTURES EMERGE OF GOV. IKPEAZU KEEPING BODY, SOUL FIT (INTERESTING)

Don't wait for symptoms. Be proactive. Your doctor can help you catch and manage risks before they become problems.

READ ALSO: New Year, New Results: Experts Reveal 8 Practical Steps to Plan for a Productive and Successful Year

Early detection saves lives literally.

READ ALSO: Why Tech Is the Moving Train, and Why You Should Be Tech Skilled

Heart attacks don't just happen they build up quietly through daily habits. The good news is, you can reverse the damage, one choice at a time.

READ ALSO: How Davido's Official Photographer, Fortunate Died - Tunde Ednut Reveals

Eat for your heart.

READ ALSO: Countries You Can Travel for Vacation on a Budget

Move your body with purpose.

READ ALSO: REACTION! Job applicants poison one another during interview - Fani Kayode

Sleep well.

READ ALSO: WATCH VIDEO: How Ghanaian Pastor was arrested for holding service

Stay calm.

READ ALSO: Why Learning to Layer Your Perfume Will Change the Way You Smell Forever

Get checked.

READ ALSO: EXCLUSIVE: Abraham Amah Gives Insight Into The Fallouts Of Abia PDP Primaries | WATCH VIDEO

And most of all, value your health as your greatest asset.

READ ALSO: Lauretta Onochie Finally Speaks During Senate INEC Screening, Reveals Why She Is Being Opposed

You only get one heart. Take care of it like your life depends on it because it truly does.

Related Stories

""

— Our Reporter

Join the Conversation

Signed in as Member