When it comes to heart health, most of us are aware that a balanced diet and avoiding habits like smoking are crucial. However, there are some lesser-known practices that can also heighten your risk of issues.

Many of us could be unknowingly partaking in such habits, jeopardising this essential organ. February is Heart Month and this time last year we chatted with a leading cardiologist about those five things that might be endangering your cardiovascular health - from sleep to stress.

Five bad habits that are damaging your heart health Insufficient exercise

Dr Christopher Broyd, consultant cardiologist at Nuffield Health Brighton Hospital, stated: "A sedentary lifestyle can lead to weight gain, high cholesterol, and increased blood pressure, all of which increase your risk for cardiovascular disease. Regular exercise is crucial for heart health."

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This doesn't mean dragging yourself to the gym every day, though. Start small.

Dr Droyd said: "Begin with simple activities like walking, stretching, or using a stationary bike. Even short bursts of activity, such as 10-minute walks, can add up over time and gradually increase your stamina."

The key is to choose activities that you enjoy. "Whether it's dancing, swimming, cycling, or playing a team sport, finding something fun makes it easier to stay motivated," says Dr Broyd.

"Try to pick a time of day that works best for you and stick to it, whether it's in the morning, during lunch breaks, or in the evening."

The cardiologist explains that persistent stress - whether stemming from challenging careers or domestic pressures - can lead to cardiac complications.

Dr Broyd said: "Prolonged stress can negatively affect the heart by raising blood pressure and increasing the risk of heart attack or stroke. Stress also encourages unhealthy coping mechanisms, like overeating or smoking. Chronic job stress can elevate blood pressure, lead to poor eating habits, and disrupt sleep, all of which can harm heart health over time."

This means having robust strategies for handling stress is genuinely vital.

Dr Broyd said: "Regular physical activity, such as walking, yoga, or exercise, can help release built-up tension and improve mood by boosting endorphins. Some find that mindfulness techniques like meditation, deep breathing, or progressive muscle relaxation can calm the mind and reduce stress levels."

Failing to prioritise sleep

Dr Broyd said: "Lack of sleep or poor-quality sleep can increase blood pressure, contribute to obesity, and disrupt the body's natural repair processes. Sleep disorders like sleep apnoea can also significantly affect heart health."

He advocates maintaining a regular sleep routine in order to encourage restorative, natural slumber.

Dr Broyd advised: "Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and promotes a more consistent sleep pattern. Engage in calming activities before bed, such as reading and avoid stimulating activities like watching intense TV shows."

He also suggests steering clear of excessive caffeine, alcohol or nicotine during evening hours. He continued: "Consuming caffeine or nicotine in the late afternoon and evening can interfere with sleep. Similarly, while alcohol may initially make you feel sleepy, it can disrupt your sleep cycle later in the night."

Insufficient sunlight exposure

Dr Broyd explained: "A lack of sunlight exposure can lead to vitamin D deficiency, which has been linked to higher blood pressure, inflammation, and an increased risk of heart disease. Safe sun exposure or supplementation can help maintain heart health."

This becomes particularly vital throughout winter, when daylight hours are scarce. Counter this by venturing outdoors during work breaks throughout the day, where feasible.

Dr Broyd noted: "If you're working or studying indoors, take short breaks to step outside and soak up some sun. Aim to get outside for at least 15-30 minutes each day, especially in the morning when the sun is less harsh. Take walks, sit in a park, or enjoy outdoor activities like gardening, walking the dog, or even having lunch outside."

Social isolation

"Being socially isolated or feeling lonely can increase your risk of heart disease," explains Dr Broyd. "Studies have shown that loneliness can trigger stress, raise blood pressure, and negatively affect immune function, all of which can harm heart health."

Get in touch with mates or relatives if loneliness is creeping in, or think about signing up to a new group. "Improving social isolation takes time and effort, but by making intentional efforts to connect with others and build relationships, you can enhance your social support network and overall wellbeing and ultimately improve your heart health," adds Dr Broyd.