The One Thing a Cardiologist Is Begging You to Stop Doing In 2025

If you are at increased risk for heart disease (which includes individuals with obesity, type 2 diabetes, high blood pressure or high cholesterol), making 2025 the year you commit to prioritizing heart health could save your life.

Consider these sobering facts: Every 33 seconds, someone dies from cardiovascular disease—and it’s the No. 1 cause of death in the U.S. While this news is certainly alarming, what’s encouraging is that you have the power to decrease your risk. In most cases, cardiovascular disease is almost entirely preventable. Maybe you want to prioritize your heart health in 2025 but have no idea where to start. What change can make the most impact? Keep reading to find out.

Related: If You Want to Lower Your Heart Attack Risk, Cardiologists Say You Should Do This One Thing Every Day

The One Thing a Cardiologist Is Begging You to Stop Doing In 2025

Dr. Melissa Tracy, MD, a cardiologist at Rush University Medical Center, says that there’s one habit she wishes everyone would stop in 2025: Being lazy. “Laziness begets laziness, leading to unhealthy weight and an increase in [other] cardiovascular risk factors like high blood pressure, high cholesterol and diabetes. [It can also lead to] poor self-esteem and depression, poor sleep and poor eating habits,” she says.

It may sound harsh, but scientific research is clear about how much living a sedentary lifestyle impacts heart health. In one study, men who were sedentary for more than 23 hours a week had between a 64% and 82% greater risk of dying from cardiovascular disease than men who were more active. An article published in the journal Circulation Research states it this way: “Sedentary behavior and physical inactivity are among the leading modifiable risk factors worldwide for cardiovascular disease and all-cause mortality.”

Once you do start moving more, your risk of cardiovascular disease will start decreasing, but it’s a change that must be kept up. How much physical activity should you get? Dr. Tracy points to the Centers for Disease Control and Prevention’s guidelines of getting at least 150 minutes of moderate-intensity exercise a week.

Related: ‘I’m a Cardiologist, and This Is the One Surprising Food I Would Never, Ever Eat for Lunch’

“Find forms of movement and exercise you enjoy,” Dr. Tracy recommends for how to meet this goal. “There are so many ways to add exercise to your life without it feeling like a chore. Walking, jogging, dancing, swimming, biking, yoga and traditional Chinese exercises are among the options. Our bodies like a variety of movements, so spice it up. If you choose just one form of exercise, your body—and mind—will get bored. That can lead you to prematurely giving up on the gift you are giving yourself year-round: exercise.”

Another way to make exercising fun that Dr. Tracy recommends is doing it with a friend or loved one. That could look like taking a family walk every night after dinner, signing up for a fitness class with a friend or joining a local run club.

Related: ‘I’m a Cardiologist — This Is the One Workout I Do Multiple Times a Week for Heart Health’

Other Ways to Benefit Your Heart In 2025

Besides incorporating more movement into your lifestyle, there are other ways to benefit your heart. Dr. Mustali Dohadwala, MD, cardiologist and medical director at Heartsafe Boston, says that if you smoke or vape, quitting is the best action you can take for your heart in 2025. According to Dr. Dohadwala, quitting smoking has a ton of benefits, including significant reductions in risk of developing:

• Cardiovascular disease and its associated complications
• Type 2 diabetes
• Cancer
• Chronic lung disease
• Complications during and immediately after pregnancy
• Infections
• Periodontal disease
• Peptic ulcer disease
• Osteoporosis

He also noted that quitting smoking or vaping also reduces your risk of death overall.

Dr. Dohadwala acknowledges how hard quitting smoking can be—especially if you’ve been doing it for decades. His best advice for ditching tobacco for good is to anticipate your cravings and have a plan for what you’re going to do when they hit. He says some people may find chewing gum or sucking on hard candy helpful in these situations. It can be helpful to seek out a behavioral health specialist who can help you form healthier habits to replace smoking or vaping.

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“Changing one’s habitual daily routines, proactively addressing potential stressors and having consistent support are also vital elements in successfully quitting an unhealthy habit,” Dr. Dohadwala advises.

In addition to moving more and stop using tobacco (if you currently use it), other ways you can support your heart health in 2025 include minimizing red meat consumption, ditching soda (including diet soda), finding healthy ways to manage stress and prioritizing good sleep. Initially, it may be hard to make the change, but it could save your life.

Remember: You have the power to lower your risk of cardiovascular disease. Make 2025 the year you do it.

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Related: 20 Registered Dietitian-Approved Heart-Healthy Snacks That Taste Great, Too

Sources

• Dr. Melissa Tracy, MD, cardiologist with Rush University System for Health, director of cardiac rehabilitation and professor or internal medicine
• Dr. Mustali Dohadwala, medical director and practitioner at cardiology-focused private practice Heartsafe Boston