Heart failure has become a global health crisis, affecting more people every year. According to the World Health Organization (WHO), the World Heart Federation, and the American Heart Association, at least 26 million people worldwide are living with heart failure (HF), and that number continues to rise. Despite the name, heart failure doesn’t mean the heart has stopped working—it means the heart can’t pump blood as effectively as it should. Since the heart supplies the body with oxygen-rich blood, weakened pumping ability can lead to fatigue, shortness of breath, fluid buildup, and even a chronic cough. Over time, daily tasks like climbing stairs, walking short distances, or carrying groceries can become difficult.

Although HF is a lifelong condition, remission is possible with proper treatment and lifestyle changes. Doctors warn, however, that certain everyday habits raise the risk of heart failure or make it worse. Breaking these habits is one of the most effective ways to protect your heart.

1. Eating Too Much Salt

Excess sodium is a major contributor to heart problems. A study published in the AHA/ASA Journal notes that limiting salt intake is one of the most important self-care steps for patients with HF, and this advice is supported by every major heart failure guideline. Too much sodium causes the body to retain fluid, which raises blood pressure and forces the heart to work harder. Over time, this strain can lead to heart failure.
In 2005, the American College of Cardiology and the American Heart Association recommended limiting sodium to 3,000–4,000 mg per day, or as low as 2,000 mg for patients with fluid retention. Today, the Heart Failure Society of America suggests 2,000–3,000 mg for most patients, with less than 2,000 mg for those with severe symptoms.
How to cut back: Avoid processed foods like canned soups, packaged snacks, and fast food, which are often loaded with sodium. Cook more meals at home, use fresh ingredients, and season with herbs and spices instead of salt. Reading food labels can also help you spot hidden sodium.

2. Living a Sedentary Lifestyle

Modern life makes it easy to sit for hours at a time—whether at work, in the car, or at home on the couch. But a sedentary lifestyle is a silent risk factor for heart disease and heart failure. Regular movement strengthens the heart, improves circulation, lowers blood pressure, and helps maintain a healthy weight.
How to stay active: Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. Choose low-impact activities like walking, cycling, swimming, or dancing. Break up long sitting sessions by standing, stretching, or taking short walks throughout the day.

3. Smoking and Drinking Too Much Alcohol

Both smoking and heavy drinking take a serious toll on heart health. Smoking damages blood vessels, raises blood pressure, and reduces oxygen flow to the heart. Excessive alcohol use weakens the heart muscle, making it more vulnerable to failure. While many people underestimate the long-term harm, these habits can significantly worsen heart conditions.
How to reduce risk: If you smoke, quitting is one of the best things you can do for your heart. Seek help through support groups, nicotine replacement, or professional counseling if needed. For alcohol, keep intake moderate—no more than one drink per day for women and two for men. If cutting back is difficult, professional support may help.

4. Chronic Stress and Lack of Sleep

Stress and poor sleep are often overlooked when it comes to heart health. Long-term stress raises cortisol levels, which increase blood pressure and put strain on the heart. Meanwhile, not getting enough rest interferes with the body’s ability to repair itself, raising the risk of obesity, diabetes, and high blood pressure—all linked to heart failure.
How to manage: Try stress-reducing techniques like meditation, mindfulness, or deep breathing exercises. Establish a calming nighttime routine, avoid screens before bed, and aim for 7–9 hours of quality sleep each night.

The Bottom Line

Heart failure doesn’t develop overnight—it often results from years of harmful habits. The good news is that making small but consistent changes can make a big difference. Cutting down on salt, staying active, quitting smoking, drinking less alcohol, and prioritizing stress management and sleep are all powerful steps toward protecting your heart. Sharing this knowledge with loved ones may help them take charge of their health, too.