6 Things a Heart Surgeon Avoids for a Healthy Heart

Ever wonder what the experts who fix hearts all day actually do to protect their own? It’s a fascinating question. When you see the direct impact of lifestyle choices every day, it changes how you think about your own habits. It’s not about perfection; it’s about knowing which things do the most damage and steering clear of them.

If you’re looking for simple, powerful ways to protect your heart, you’re in the right place. We're going to break down six common things that a heart surgeon avoids for their own health. These aren't complicated rules—they're straightforward choices that can make a huge difference for your heart in the long run.

1. What Meats Are Worst for Your Heart?

Processed meats and too much red meat. Bacon, hot dogs, sausage, and even deli meats are at the top of the "avoid" list for a reason. They are often loaded with sodium, preservatives, and saturated fats that are tough on your arteries. Similarly, while an occasional steak is fine, a diet high in red meat like beef and lamb is linked to higher levels of bad cholesterol (LDL).

What to do instead: Try swapping in leaner proteins. Think chicken, turkey, and especially fish, which is packed with heart-healthy omega-3s. Plant-based proteins like beans, lentils, and tofu are also fantastic choices.

2. Are Sugary Drinks Really That Bad?

Yes, they're one of the sneakiest culprits. It’s easy to forget how much sugar is hiding in sodas, sweetened iced teas, sports drinks, and even many fruit juices. This excess sugar contributes to inflammation, weight gain, and high blood pressure—all major risk factors for heart disease.

What to do instead: Water is always the best choice. If you want some flavor, try adding fresh fruit or a squeeze of lemon. Unsweetened herbal tea is another great option.

3. Why Should You Avoid Packaged Snacks?

They're often full of salt, unhealthy fats, and empty calories. Things like potato chips, crackers, and pre-packaged baked goods are designed to be delicious, but they rarely offer much nutritional value. They are typically high in sodium, which can raise your blood pressure, and contain unhealthy trans fats that damage your blood vessels.

What to do instead: When you need a snack, reach for something whole. A handful of unsalted nuts, an apple, or some baby carrots with hummus are all snacks that give you energy and nutrients, not just empty calories.

4. Is Full-Fat Dairy Bad for Your Heart?

It can be because of the saturated fat. Products like whole milk, heavy cream, butter, and full-fat cheese are high in saturated fat, which can contribute to high cholesterol levels.

What to do instead: You don't have to give up dairy completely. Opting for low-fat versions of milk, yogurt, and cheese can significantly cut down on your saturated fat intake. There are also many heart-healthy plant-based milks, like almond or oat milk, available.

5. How Does Sitting Too Much Affect Your Heart?

A sedentary lifestyle is a major risk for heart disease. Even if you work out, spending the rest of the day sitting at a desk can be harmful. Your body is designed to move. Lack of regular physical activity contributes to high blood pressure, poor circulation, and a weaker heart muscle.

What to do instead: Aim for at least 30 minutes of moderate activity most days of the week, as recommended by the CDC. This could be a brisk walk, a bike ride, or dancing in your living room. Also, make an effort to get up and stretch or walk around for a few minutes every hour during the day.

6. What's the Single Worst Habit for Your Heart?

Smoking. This is the one thing every single heart expert agrees on. Smoking damages the lining of your arteries, increases plaque buildup, raises your blood pressure, and makes your blood more likely to clot. There is no "safe" amount of smoking.

What to do instead: If you smoke, quitting is the most powerful thing you can do for your heart health. It's not easy, but there are tons of resources to help. Talk to your doctor about a plan that can work for you.

Keeping your heart healthy isn't about a fad diet or a temporary fix. It's about building a lifestyle around smart, consistent choices. By avoiding these six things, you're taking huge steps toward protecting your heart for many years to come.

Source: I'm a heart surgeon. These are 6 things I avoid for my own heart health

Heart-healthy foods: What to eat and what to avoid - Harvard Health