Think you're 'healthy'? US cardiologist warns you to swear off these 'good habits' for long-term health goals

Proper diet, regular workouts, sound sleep, and even swearing off alcohol throughout the whole week, apart from the weekend indulgence? Think you’re doing everything right for your heart and then some? Think again.A well-established US cardiologist warns that certain habits many see as “healthy hacks” could actually harm your heart over time. Whether it's gulping down protein shakes, pushing your workouts too hard, weekend binge drinking, or daily cannabis use, going to extremes may backfire on your long-term goals.Read on to gain more insights.

When healthy habits go ‘too far’

Healthy habits surely transform your life. But when do the habits stop becoming healthy because we go too far? Where do we draw the line? Luckily for us, Dr.

Dmitry Yaranov, a heart transplant cardiologist at Stern Cardiovascular in Tennessee and director of the advanced heart failure program at Baptist Memorial Hospital in Memphis, warns us to be cautious of these few apparently ‘healthy’ habits.Let’s take a look.

Overloading on protein

Protein is hailed as a fitness hero. But too much, especially from red meat and processed supplements, can strain your kidneys and fuel inflammation, increasing your risk of heart failure.

Dr. Yaranov points out that he’s seen “bodybuilders and athletes who look great” end up with weakened hearts and clogged arteries. So, while protein supports muscle and weight goals, excess can do more harm than good.

Weekend drinking, daily damage

We all look forward to a few drinks on the weekend, but Dr. Yaranov sounds a serious alarm: “Some of the sickest hearts” he treats come from people who binge drink only on weekends. Even if the rest of your week is clean, one heavy night can cause abnormal rhythms or weakened heart muscle (dilated cardiomyopathy).

His advice? Skip the binge and enjoy a balanced, moderate approach.

Frequent cannabis use isn’t harmless

In an era where cannabis seems friendlier than alcohol, Dr. Yaranov highlights a growing warning: daily marijuana use may raise the risk of heart attack and stroke, even in otherwise healthy young people. He urges caution and awareness, especially since this substance is often mistakenly seen as completely benign.

Intense workouts + poor sleep = Stress on your heart

Sure, exercise is good, but overtraining combined with a lack of sleep can backfire.

Dr. Yaranov explains that this combo triggers inflammation and stress, which can mimic or hide serious heart issues. Your body needs rest to recover; without it, even healthy workouts can strain the heart.

Other everyday habits that may be harmful in disguise

Beyond the four flagged by Dr. Dmitry Yaranov, cardiologists highlight other subtle habits that can erode heart health over time.Sitting too much: Even if you hit the gym regularly, sitting for long stretches, like more than 10.6 hours a day, can raise your risk of heart failure by up to 40%, and cardiovascular death by 54%.

Breaking up sitting time with short activity bursts is a simple yet powerful fix.High-sodium breakfasts: Many popular breakfast items, bagels, muffins, and processed meats, are loaded with sodium, contributing to elevated blood pressure and a 19% higher risk of cardiovascular disease. Choosing lean proteins and fiber-rich foods instead makes a difference.

Ignoring sleep health: A late bedtime (after 12:30 a.m.),

sleeping less than 6 hours, or having inconsistent sleep schedules can dramatically increase heart disease and diabetes risks. Better sleep aligns your hormones, sharpens your metabolism, and protects your heart. Every day work habits that hurt: Even tasks you think are relaxing, like eating at your desk or late-night emailing, can worsen heart health. Poor posture, screen glare, snacking all day, and sleep interference don’t seem harmful, but they add stress to your system over time.

Why moderation matters: The heart-healthy paths forward

Healthy habits sure do yield good results. However, no matter what, moderation is the key concept everywhere. Dr. Yaranov’s message is clear: “Any extreme is likely not good for you.” Instead of chasing extremes, aim for balance. Diets like the Mediterranean or those popular in the Blue Zones, with moderate protein, plenty of plants, active movement, and restful sleep, offer proven heart benefits.To put it in simpler words, if your heart were a bank account, Dr. Yaranov is warning you not to spend all your “healthy habits” in one risky spree. Go for balanced routines, moderate goals, and rest when needed; the compounding effect of small choices outlasts dramatic fixes. After all, real heart health is a marathon, not a sprint.Disclaimer: This article is provided for informational purposes only and reflects current perspectives on habits that may affect long-term heart health. It does not constitute medical, legal, or professional advice. Always consult a qualified healthcare provider before making lifestyle changes. Reliance on any information in this story is at your own risk.