Cardiovascular health is often framed in terms of blood pressure readings, cholesterol levels and how much we exercise — yet a new voice in cardiology is challenging that narrative. According to cardiologist Dr Dmitry Yaranov, who specialises in heart failure, transplantation and mechanical circulatory support, there are six surprisingly common lifestyle factors that quietly harm the heart. Ignoring them may leave you vulnerable, even if you go to the gym and eat your veggies.
On November 4, 2025, Dr Yaranov posted on social media that cardiovascular health isn’t just about salads, steps and statins. He emphasised that “it’s sleep, stress, air, access and even your gut. Fix the foundation. Not just the numbers.” According to his broad clinical experience, the invisible underpinnings of our daily lives — from commuting in polluted air to skipping the dentist — can significantly influence heart health.
This shift in thinking matters, because for too long we’ve assumed that heart disease only shows up through major events like heart attacks or clogged arteries. Dr Yaranov argues that many of the key contributors act silently, altering our health in ways we seldom recognise until it’s too late. If we listen, we may spot and stop them before damage becomes irreversible.
1. Sleeping less than six hours each night
Many of us pride ourselves on hustling, burning the midnight oil and trimming sleep to six or fewer hours. But Dr Yaranov warns that chronic sleep deprivation is far more than feeling tired; it is a direct pathway to cardiovascular decline. He notes that inadequate rest triggers hormonal shifts — elevated cortisol, reduced growth hormone, and impaired glucose regulation — all of which increase risk for hypertension, arrhythmias and sudden cardiac events.
When you repeatedly tell your heart that rest is negotiable, the consequences accumulate. Sleep isn’t optional for the heart; it’s a fundamental form of recovery. A lack of deep, restorative sleep disrupts blood pressure patterns and heart rhythm, weakening cardiovascular endurance over time.
He recommends treating sleep as a non-negotiable pillar of heart health: regular hours, dark and quiet bedroom, and a consistent wind-down routine — not just a tired afterthought. Saying “I’ll sleep when I’m dead” may, sadly, bring that outcome sooner than expected.
2. Air pollution and traffic-exhaust exposure
When we think of heart-disease risks we might focus on diet, exercise or smoking — but what about what we inhale while driving home every day? Dr Yaranov draws attention to environmental exposures such as exhaust fumes, poor indoor air quality and heavy traffic as discrete heart-threats.
These airborne toxins contribute to arterial inflammation, oxidative stress and damage to the vascular lining, making the arteries less elastic and the heart’s job harder. The long-term effect is a heart that struggles under load even before any obvious blockage shows up on a scan.
If you commute in heavy traffic, live near major roads, or spend long hours in poorly ventilated indoor spaces, the risk isn’t just about lungs — your heart is silently bearing the burden too. Improving ventilation, using air filters where practical, and reducing unnecessary exposure are all practical heart-smart steps.
3. Chronic stress and the “always on” lifestyle
Stress is no longer just a buzzword. It’s a physiological drive that pushes your heart beyond its natural rhythm. Dr Yaranov highlights that sustained stress — the “push through fatigue, ignore the signals, keep grinding” mindset — produces high cortisol, elevated blood pressure and systemic inflammation.
When your body is locked in fight-or-flight mode for extended periods, your cardiovascular system pays the price: increased heart rate, higher clotting risk and slower recovery from daily strain. Over years this adds up to significant cardiovascular wear and tear.
The antidote? Not just meditation or “relax more” — but establishing boundaries, disconnecting from constant digital demands, getting meaningful recovery and acknowledging that doing less may actually save your heart more than doing more ever will.
4. Neglecting dental check-ups and poor oral hygiene
Surprisingly, skipping the dentist could be more dangerous than you think. According to Dr Yaranov, neglecting oral health and letting gum disease progress unchecked is a hidden contributor to heart risk. He maps a pathway from inflamed gums to vessel inflammation and ultimately heart trouble.
Gum disease causes bacteria to enter the bloodstream, trigger immune responses, elevate inflammatory markers and disturb the delicate vascular equilibrium. Over time this can accelerate artery-hardening and increase the likelihood of cardiac events. The kicker: you may feel fine until the harm is already done.
Dr Yaranov advises regular dental visits, prompt treatment of gum infections and good home oral care — not just for your teeth and gums, but for your heart too. A heart-smart routine includes a floss-and-brush habit plus that yearly check-in with the dentist.
5. Lack of access to nutritious food or living in a “food desert”
Even if you think you eat healthily, where you live and what’s available to you may limit your options more than you realise. Dr Yaranov points out that living in areas with limited access to fresh produce and relying on processed or nutrient-poor food increases cardiac risk independent of willpower.
Essential nutrients, antioxidants and fibre support heart functioning, help regulate cholesterol and blood pressure, and maintain vascular health. When diet is constrained by location, cost or availability, the heart suffers. It’s not just ignorance — it’s environment.
Dr Yaranov’s message: healthy eating isn’t optional — it’s foundational. Skipping it because of “I’m busy” or “I’ll eat better later” ignores how deeply diet is tied to cardiovascular destiny. Plan meals consciously, prioritise fresh options, and make nutrition a non-negotiable part of your lifestyle.
6. Ignoring your gut-microbiome and digestive health
Finally, the gut — often treated as separate from the heart — is in fact a vital piece of the cardiovascular puzzle according to Dr Yaranov. He notes that your microbiome helps regulate blood pressure, cholesterol metabolism and inflammatory pathways. Ignoring gut problems may quietly raise your heart risk.
When gut health is compromised by poor diet, antibiotics, chronic stress, or lack of fibre, the microbial balance shifts, metabolic by-products change, and the body enters a state of low-grade inflammation that visibly affects the arteries and heart muscle. Dr Yaranov suggests that gut care is heart care — not afterthought, but frontline.
To support your microbiome: eat diverse fibre-rich foods, minimise processed sugar, consider probiotic-support where appropriate, and treat gut issues early. Your heart will thank you for it.
Putting it all together: a holistic heart-health approach
Dr Yaranov’s six-factor framework reframes heart health away from a narrow focus on blood tests and gym sessions. Yes, exercise and diet matter — but if you ignore sleep, air quality, stress, oral hygiene, food access and gut health, you’re working with one hand behind your back.
Think of your heart like a high-performance engine. You can change the oil (eat better), you can drive carefully (exercise), but if your fuel is contaminated (pollution), the filters are clogged (gut issues or gum disease), and you’re constantly revving in neutral (stress, lack of sleep), eventually the engine will fail.
Take these steps to reinforce your heart’s foundation: make sleep inviolable, reduce exposure to harmful air, manage stress proactively, maintain oral health rigorously, prioritise nutrient-dense diets and care for your digestive system. The payoff isn’t just fewer heart attacks — it’s a stronger, more resilient cardiovascular system that supports your overall health.
Final thoughts: don’t wait for a wake-up call
It’s tempting to focus on the visible signs — chest pain, palpitations, blocked arteries — but as Dr Yaranov stresses, the warning signs may emerge long before symptoms appear. Addressing these six hidden factors today could prevent major heart issues tomorrow.
Whether you’re fit, active and nutrient-conscious or you’re just beginning your wellness journey, incorporate these insights into your lifestyle. Your heart is silently listening — make sure you’re sending the right signals.
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About the Author:
Harshit Raj
