A heart surgeon and heart attack survivor shares the habits you must ditch for a healthier, longer life and better heart health.
When it comes to heart health advice, most of us tune out generic warnings… until it hits too close to home. Dr Jeremy London knows this better than anyone. A veteran US heart surgeon who has repaired dozens of hearts, he nearly lost his own after dismissing what he thought was nothing more than “acid reflux” and fatigue.
That close call – a 99% blocked artery – forced him to confront the uncomfortable truth: knowing what’s good for your heart doesn’t always mean you’ll do it. Now, London uses his voice to cut through the noise, sharing the five habits he says are silently shortening lives, even for people who think they’re healthy [1].
His message? Heart longevity isn’t about luck; it’s about choices – the ones you make every day.
1. Smoking: The #1 enemy of the heart
Even with a career spent fixing hearts, London emphasizes that smoking is non-negotiable.
“Nothing harms every organ in your body like cigarettes,” he says. “I get it. It’s addictive, and I don’t judge anyone struggling with it. But from a heart standpoint, the risk is massive – 100x or more.”
Beyond increasing heart attack risk, smoking damages arteries, raises blood pressure, and escalates stroke chances. Combine that with lung cancer risk, and it’s clear why London calls smoking “the single most dangerous thing you can do for yourself.”
2. Sugar and processed foods: Hidden heart stressors
Those sweet treats and convenient ready-to-eat meals may save time, but come at a cost. Excess sugar and ultra-processed foods spike blood sugar, drive inflammation, and force the heart to work harder over time.
“These foods are filling and tasty, but your body isn’t built to process them well,” London explains. “Even small, everyday habits like soda, energy drinks, or packaged snacks quietly add up, stressing your arteries.”
The heart-friendly approach? Prioritize whole foods, colorful vegetables, lean protein and unprocessed staples. Taste buds will adjust faster than you think.
3. Nicotine products
Vaping, nicotine pouches or smokeless alternatives may feel safer, but the risk remains. Nicotine constricts blood vessels, raising blood pressure and straining the heart. Oral issues and long-term cardiovascular stress can still occur even if cancer risk is lower.
“Just because it’s not smoked doesn’t mean it’s harmless,” London warns. Anything with nicotine deserves caution; your heart doesn’t get a free pass.
4. Hidden risks: Mouthwash and mindful eating
Heart danger isn’t always obvious. Alcohol-containing mouthwashes, for instance, can quietly raise blood pressure. Nitric oxide produced by good oral bacteria helps regulate your blood pressure; kill the bacteria with alcohol, and you risk raising it.
London suggests non-alcohol alternatives, along with flossing and tongue scrapers. Similarly, keeping a food journal helps reveal hidden calories and foods that sneakily harm your heart.
“Your diet has a bigger impact than exercise alone,” he says.
5. Alcohol: Not a heart savior
Red wine and cocktails might feel healthy, but the reality is harsh.
“Alcohol is toxic to every cell in the body,” London says. Even antioxidants like resveratrol in wine would require astronomical amounts to benefit your heart.
Moderation is key, and abstaining entirely is safest. Enjoy a social drink, but don’t rely on alcohol to extend your life. The risks outweigh the benefits.
Dr London’s wake-up call
In December 2022, Dr. London ignored his own symptoms until a 99% artery blockage left him at risk of a fatal heart attack.
“I absolutely knew better, but didn’t do better,” he admitted. Within hours, doctors placed a stent, saving his life.
Now, he emphasizes actionable lessons for everyone: pay attention to subtle heart signals, understand your personal risks, and make intentional lifestyle choices.
“Small, daily decisions accumulate into dramatic impacts on heart health and longevity,” the surgeon said.
His message is simple but powerful: your heart isn’t invincible, and luck isn’t a strategy. Avoid the five risks, listen to your body and make each day count for a longer, healthier life.
[1] https://www.youtube.com/watch?v=sMmYWoKv_PM
