5 Things You're Probably Doing That Protect Your Heart
Disclaimer: Not Medical Advice. Opinions are my own.
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Today's Newsletter at a Glance:
- Brushing & Flossing
- Drinking Coffee
- Social Relationships
- Having a Dog
- Gratitude
I'll admit most of the newsletters and content we produce ask you to change something.
Stop doing this.
Start doing that.
Add this to your calendar.
Do more of that.
In a world of constant maximization, today's newsletter addition should feel rewarding.
We’re going to unpack things that many of you reading this already do in some form every day. The list includes simple things that may go unrecognized and can also protect your heart.
Let's jump in.
Healthy Oral Hygiene
Your mouth is a gateway to your bloodstream.
When gums are inflamed, bacteria can infiltrate the bloodstream and add to the body-wide inflammation that drives atherosclerosis and rhythm problems.
A Korean cohort of 161,286 adults aged 40 to 79, followed for about 10.5 years, found that brushing three or more times a day was linked to a 10% lower risk of atrial fibrillation and a 12% lower risk of heart failure.
Flossing may matter even more.
In the U.S. ARIC study, more than 6,000 people were followed for up to 25 years. Flossing at least once a week was associated with a 23% lower risk of ischemic stroke, a 40% lower risk of cardioembolic stroke (clots that travel from the heart), and a 12% lower risk of AFib. That held up regardless of how often people brushed or saw a dentist.
Both are observational, and people who floss tend to do other healthy things too.
Regardless, the biology is plausible, and the cost is low.
Brush twice daily, floss daily, and don't skip your dental cleanings.
If your gums bleed regularly, tell your dentist.
For a deep dive on oral and heart health, click here.
Drinking Coffee
For years, patients were told to avoid coffee because it may add stress to the heart.
Current data now points the other way.
In a UK Biobank analysis of more than 380,000 people, 2 to 3 cups a day were associated with the lowest risk of cardiovascular disease, arrhythmia, and death from any cause, compared to non-coffee drinkers.
A follow-up analysis found the benefit held for ground, instant, and decaf. Only the caffeinated versions were linked to fewer arrhythmias, which dismisses the old myth that coffee triggers AFib.
Again, observational. And if caffeine gives you palpitations or wrecks your sleep, that matters more than any population average.
Keep it to roughly 2 to 3 cups, skip the heavy creams and sugar, and cut off caffeine early enough to protect your sleep.
Filtered coffee is the better choice for anyone watching LDL and ApoB, since unfiltered brews (French press, Turkish) carry compounds that can raise it.
For a deep dive on coffee and heart health, click here.
Social Relationships
The weekly dinner with friends.
The call with your sister.
The group you walk with on Saturday mornings.
All play a role in your health.
A meta-analysis in Heart pooled 16 longitudinal datasets covering more than 181,000 adults followed for 3 to 21 years. People with poor social relationships had a 29% higher risk of coronary heart disease and a 32% higher risk of stroke. An accompanying editorial argued that social isolation deserves a place alongside traditional cardiovascular risk factors.
Chronic loneliness keeps stress hormones elevated, raises blood pressure, disrupts sleep, and makes it harder to keep up healthy habits.
Connected people also tend to have someone who notices when something is off and pushes them to see a doctor.
My 90-year-old dad says, "Keep your close friend close."
Relationships require effort, but are absolutely worth it.
For a deep dive on your friend's impact on your health, click here.
Having a Dog
A dog is a built-in exercise plan and a reason to get outside at least a few times a day.
If you struggle to stay consistent with physical activity, then a canine companion may help you stay on track.
A 2019 meta-analysis in Circulation: Cardiovascular Quality and Outcomes pooled data on nearly 3.8 million people from 10 studies. Dog owners had a 24% lower risk of death from any cause and a 31% lower risk of cardiovascular death. A companion Swedish registry study of more than 336,000 people found dog owners fared better after a heart attack or stroke, with the biggest benefit among those who lived alone.
Dogs get you walking, and they ease loneliness. That second point ties right back to habit #3.
Positive physical interaction between humans and dogs has been shown to stimulate oxytocin, which is the "love hormone."
Dogs aren't for everyone.
They require time, attention, financial resources, and commitment.
It's far from easy. I'm reminded of that when cleaning up accidents at 4:00 in the morning.
However, the benefits and upside are undoubtedly worth it in the end.
Life wouldn't be the same without our dogs.
For a deep dive on dogs and health, click here.
Gratitude
Stress is real and it can take a toll on your heart.
The evidence: Harvard researchers measured gratitude in 49,275 older women in the Nurses’ Health Study (average age 79) and tracked them for about four years.
Those in the top third for gratitude had a 9% lower risk of death from any cause than those in the bottom third. The strongest link was with cardiovascular death, which was 15% lower. The results held after adjusting for health, lifestyle, social ties, religious involvement, and optimism.
In the morning or before bed, write down three specific things that you are grateful for.
It takes two minutes, and it's one of the few habits on this list you can start now.
The Bottom Line
None of these replace the fundamentals: knowing your numbers, controlling blood pressure, not smoking, moving daily, sleep, and eating real food. But they're a reminder that heart health isn't only protected in the doctor's office or the gym.
It's also built at the bathroom sink, over a cup of coffee, at the dinner table with friends and family, on a walk with your dog, and in the quiet moment of reflection.
In a culture of maximization, it feels great when science backs the daily habits you already practice.
Keep getting the easy stuff right.
Stay Hydrated. Replace What You Lose.
Hydration isn’t just about drinking more water — it’s about replacing what you lose.
When you sweat (from workouts, sauna sessions, or just daily life activities), you’re not just losing water — you’re losing electrolytes like sodium, potassium, and magnesium.
That's why I drink LMNT as my electrolyte replacement.
LMNT uses a science-backed electrolyte ratio of sodium, potassium, and magnesium.
LMNT tastes great and helps me replenish my electrolytes after an extended hard workout or a sauna session. Since they launched their 12 oz skinny cans, Pineapple Salt has been my favorite flavor.
If you are active, sweat often, and want to try LMNT for yourself, click here to receive a FREE sample pack of all 8 flavors with any purchase, plus a No-Questions-Asked Refund Policy.
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Only the best,
Jeremy London, MD
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* Disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay seeking medical advice for any medical condition they may have and should consult their healthcare professionals for any such conditions.
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