Don’t Learn This Too Late: 5 Things Top Heart Surgeon Says You Must Avoid to Live Longer

A Heart Surgeon’s Personal Wake-Up Call

Dr. London’s story begins with a candid recounting of his own near-heart attack experience, which profoundly reshaped his understanding of heart health. Despite being a seasoned heart surgeon, he initially ignored warning signs that mimicked acid reflux but were actually symptoms of a severe coronary artery blockage. His denial and hesitation to seek immediate care highlight a common human tendency to avoid confronting health issues, even when the stakes are life-threatening. This personal ordeal not only deepened his empathy for patients but also reinforced the importance of recognizing subtle symptoms and acting promptly.

He explains that heart disease often masquerades in unexpected ways—symptoms can be as vague as reflux, jaw pain, or even elbow discomfort triggered by exertion and relieved by rest. This “great masquerader” nature of heart disease means that many people, including those who appear healthy and fit, may be at risk without realizing it. Dr. London stresses that any unusual symptom brought on by activity and relieved by rest should be taken seriously and evaluated by a healthcare professional.

Understanding Heart Disease: The Two Buckets

Dr. London simplifies heart disease into two main categories. The first involves blockages in the coronary arteries, which supply oxygen and nutrients to the heart muscle. These blockages, caused by the hardening of arteries (atherosclerosis), can lead to heart attacks if untreated. The second category concerns the heart valves, which regulate blood flow direction. When valves malfunction—either leaking or narrowing—they impair the heart’s pumping efficiency, potentially leading to heart failure.

He emphasizes that while surgical interventions like bypass surgery or stenting can address immediate blockages and symptoms, they do not cure the underlying disease process. Lifestyle modifications remain essential to slow or halt the progression of heart disease after any procedure.

Five Things to Avoid for a Healthier Heart

Throughout the conversation, Dr. London highlights several critical behaviors and substances that significantly harm heart health. Foremost among these is smoking, which he identifies as the single most damaging habit to every organ, including the heart. Despite its addictive nature, quitting smoking is paramount because it increases heart disease risk by magnitudes.

Next, he discusses the dangers of excess sugar and processed foods. These items contribute to inflammation, weight gain, and metabolic disturbances that accelerate artery damage. The inflammatory response triggered by poor diet creates an environment conducive to plaque buildup in blood vessels, increasing the risk of heart attacks.

Alcohol, often debated for its heart effects, is another substance Dr. London advises limiting or avoiding. While red wine contains antioxidants like resveratrol, the amount needed to gain any benefit far exceeds safe alcohol consumption levels. Therefore, drinking red wine should be a matter of enjoyment, not a health strategy.

He also addresses nicotine pouches and vaping, noting that while they may reduce some cancer risks compared to tobacco, nicotine itself constricts blood vessels and poses cardiovascular risks. Oral health is another surprising factor; alcohol-containing mouthwashes can disrupt beneficial oral bacteria that produce nitric oxide, a compound that helps regulate blood pressure. This connection between oral hygiene and heart health is often overlooked but important.

Practical Heart-Healthy Habits and Diet

Dr. London advocates for a simple but effective approach to diet and lifestyle. He encourages people to “shop the outside of the store,” meaning focus on whole, unprocessed foods like fresh produce, meats, and dairy found on the store’s perimeter, while avoiding the aisles filled with canned and processed goods laden with preservatives, sugars, and additives. His rule of thumb, “the longer the shelf life, the shorter your life,” underscores the dangers of heavily processed foods.

He also recommends keeping a food journal to increase awareness of what one actually consumes, as many underestimate their intake of empty calories and sugars. For Dr. London personally, hydration starts his day, followed by a protein-rich breakfast, colorful greens with protein for lunch, and a light dinner. He practices intermittent fasting and listens to his body’s hunger cues, emphasizing that individual needs vary.

Exercise, sleep, and stress management round out his holistic view of heart health. While he prioritizes physical activity for mental and physical well-being, he admits sleep is his Achilles heel due to years of on-call stress. This candid admission highlights that even experts face challenges, but small consistent improvements can make a difference.

Recognizing Symptoms and When to Act

Dr. London stresses the importance of recognizing both subtle and classic signs of heart trouble. Symptoms like shortness of breath during mild activity, swelling in the legs, or difficulty lying flat to sleep may indicate heart failure or valve issues. Exertional symptoms that improve with rest—such as chest discomfort, jaw pain, or unusual fatigue—are red flags for coronary artery disease.

He also clarifies the urgency of symptoms that occur at rest or worsen over time, which require immediate emergency care. For those alone and suspecting a heart attack, he advises calling 911 immediately, turning on porch lights for EMS visibility, unlocking the door for access, lying down to avoid injury from fainting, and chewing a 325 mg aspirin if appropriate. These practical tips can save precious time and lives.

The Widowmaker and Genetic Risks

The “widowmaker” blockage, a severe obstruction in the left anterior descending artery, is particularly dangerous because it cuts off blood flow to a large portion of the heart. Dr. London explains how this blockage often involves unstable soft plaque that can rupture suddenly, causing massive heart attacks.

He also discusses the role of genetics and high blood pressure in heart disease. While one cannot change inherited genes, lifestyle choices can influence gene expression through epigenetics. High blood pressure forces the heart to work harder, thickening the muscle and damaging blood vessels, which accelerates heart disease progression. Managing blood pressure through medication and lifestyle is crucial to reduce these risks.

Gender Differences and Women’s Heart Health

Addressing a common misconception, Dr. London points out that heart disease affects women nearly as much as men, but symptoms and disease patterns can differ. Women often experience blockages in smaller vessels and may have atypical symptoms that are misdiagnosed or dismissed. The decline in estrogen during menopause removes a natural anti-inflammatory protection, increasing women’s risk of heart disease.

He notes that medical research has historically focused on men, but awareness and understanding of women’s heart health are improving rapidly. This shift is vital to ensure women receive timely diagnosis and treatment.

Preparing for Heart Surgery and Informed Decisions

For those facing heart surgery, Dr. London emphasizes the importance of understanding one’s diagnosis, the planned procedure, risks, benefits, and alternatives. He advocates for “educated consent,” a two-way conversation between patient and physician that empowers patients to make informed decisions. Knowing what to expect before, during, and after surgery can alleviate fear and improve outcomes.

Final Thoughts: Progress Over Perfection

Dr. London closes with a message of hope and encouragement. Life is short, and while none of us are perfect, small daily choices can tip the scales in our favor. Progress, not perfection, is the goal. By taking ownership of our heart health through informed decisions, lifestyle changes, and consistent effort, we can extend and improve the quality of our lives.