Russian cardiologist reveals 6 daily habits behind heart failure in healthy people

When we think about heart disease, we usually imagine clogged arteries, high blood pressure or big heart attacks but according to Russian cardiologist Dr Yaranov, the real story is more subtle and it is unfolding in your daily habits. Taking to his Instagram page, the specialist in heart failure, advanced heart failure, heart transplantation and mechanical circulatory support highlighted six long-ignored lifestyle factors that may silently push the heart towards failure, even in people who appear healthy on the surface.These include poor sleep, air pollution, high stress, gum disease, living in food deserts and gut-health imbalances. Here’s why each factor matters and what science says you can do about it.

Sleep is not a luxury. Dr Yaranov notes that sleeping 6 hours a night and calling it ‘the grind’ raises risk of heart failure, stroke and sudden death.According to a 2022 meta-analysis published in Frontiers in Cardiovascular Medicine, both short (< 6 h) and long (> 9 h) sleep durations are linked to higher coronary heart disease risk. The authors wrote, “High-quality meta-analyses showed that both short and long sleep duration were significantly associated with increased risk of CHD.” Prioritise 7–8 hours of sleep with a consistent bedtime and wake-time schedule. Treat sleep as a non-negotiable pillar of heart health.

Dr Yaranov warned, “Breathing in exhaust is louder for your arteries than you think.” An umbrella review in 2022 found that ambient air pollution (especially fine-particulate matter, PM2.5) significantly increases risk of heart disease, stroke and heart failure via inflammation and oxidative stress. If you live near heavy traffic, avoid outdoor exercise during peak hours, use indoor air filtration if possible and advocate for cleaner air policies.

According to Dr Yaranov, “Stress is a silent killer even when other risk marks seem under control.” A 2019 review in the journal Current Cardiology Reports linked psychosocial stress to elevated cardiovascular disease risk through hypertension, inflammation and unhealthy coping behaviours. Build daily stress-break habits like 3-min deep breathing, walking, social connection, mindfulness. The heart reacts to how you live, not just the numbers you see in the clinic.

Dr Yaranov draws attention to this lesser-known link, “Your gums talk to your arteries — ignore them at your peril.” Meta-analyses in 2023 found periodontal (gum) disease is consistently associated with higher atherosclerotic and heart-failure risk — likely via chronic systemic inflammation. Brush twice daily, floss, visit the dentist at least annually. No part of your body is truly isolated and even oral health influences heart health.

In contrast, adopting Mediterranean-style dietary patterns has been shown to significantly lower the risk of cardiovascular events. This approach emphasizes the consumption of whole foods, encourages an increased intake of fresh vegetables, promotes the replacement of refined carbohydrates with whole grains, and advises avoiding sugary beverages completely. Remarkably, even incorporating just one well-balanced meal into your daily routine can enhance your heart’s overall ‘reserve.‘Also See: Not just fried food! Vascular surgeon warns of 6 common foods that raise heart attack risk

Why this matters

Earlier, heart failure used to be seen only in older people with clear risk factors. Now, as Dr Yaranov pointed out, many people developing heart issues appear “healthy” on surface metrics until one of these hidden factors tips the balance. The good news however, is that these six risks are modifiable. Detecting and addressing them early can protect your heart long before clinical disease appears.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.