Heart disease remains the leading cause of death worldwide, claiming millions of lives every year. No one knows this better than Dr. Jeremy London, a board-certified cardiovascular surgeon based in Savannah, Georgia. As a professional who sees first-hand the devastating impact of heart disease on the human body, London performs life-saving procedures to repair damaged blood vessels and treat clogged arteries. His insight into the long-term effects of heart disease has prompted him to adopt strict habits for his own heart health.
With over a decade of experience in the operating room, London has compiled a list of key habits to avoid for maintaining a healthy heart, which he often shares on his Instagram account. From surprising risks like alcohol-based mouthwash to the dangers of soft drinks, here are six things this top surgeon avoids to keep his heart functioning at its best.
1. Alcohol-Based Mouthwash: Hidden Dangers for Blood Pressure
One of the most unexpected items on London’s list is alcohol-based mouthwash. While commonly used to kill bacteria and freshen breath, this daily habit may have unintended consequences for heart health.
According to London, the antiseptic in these mouthwashes not only kills harmful bacteria but also wipes out beneficial bacteria in the mouth that play a crucial role in producing nitric oxide—a molecule essential for dilating blood vessels and regulating blood pressure.
“Good bacteria help keep your blood pressure in check. But if you use an alcohol-based mouthwash, you’re potentially raising your blood pressure simply by disrupting the bacteria in your mouth,” warns London. Studies support his view, revealing that the regular use of such mouthwash has been linked to an increased risk of high blood pressure.
2. Smoking and Vaping: Accelerating Heart Damage
Unsurprisingly, smoking and vaping top London’s list of habits to avoid. As a vasoconstrictor, nicotine causes blood vessels to narrow, leading to elevated blood pressure and damaging the lining of the blood vessels.
“Smoking is the single worst thing you can do for yourself,” London emphasizes. Whether it’s traditional cigarettes or e-cigarettes, the harmful effects are clear. Research shows that vaping causes significant changes in heart and blood vessel function, and smokers are at a dramatically higher risk of heart attacks and strokes. If you already have a history of heart disease, smoking can speed up the progression of atherosclerosis—narrowing and hardening of the arteries—exponentially.
3. Alcohol: A Toxic Choice
London made the life-altering decision to eliminate alcohol from his life three years ago and hasn’t looked back since. “It was one of the most transformative decisions I’ve made as an adult,” he says, noting that alcohol is toxic to every cell in the body.
While some studies have suggested that moderate drinking may offer certain heart benefits by reducing stress, London disagrees. He aligns with the World Health Organization’s stance that no level of alcohol is safe for overall health. “Even if it’s just one drink a week, you’re still choosing to put a toxic substance into your body,” he cautions, adding that the decision to drink is highly personal but one that carries undeniable risks for the heart.
4. Soft Drinks: Liquid Sugar’s Toll on Heart Health
In what London admits was a dramatic statement, he once referred to soft drinks as “liquid death” in one of his social media posts. While the phrase may seem exaggerated, he stands by the message: sugary drinks are harmful to heart health.
High-calorie soft drinks are laden with sugar, which contributes to weight gain and increased cardiovascular risk. London points to research showing that daily consumption of sugar-sweetened beverages significantly raises the risk of heart disease. While sugar-free alternatives are a slightly better option, London recommends water or tea as the best choices for hydration.
5. Refined Flour Products: The Bread Trap
While London is not against bread or pasta in general, he strongly advocates for whole grain options. The problem lies in refined white flour, which has been stripped of dietary fiber, iron, and other important nutrients.
Choosing whole grain products over refined alternatives can help improve cholesterol levels and lower the risk of heart disease, according to the American Heart Association. Whole grains are rich in dietary fiber, which plays a critical role in maintaining heart health by helping to reduce bad cholesterol.
6. Ultra-Processed Foods: Shortening Your Life, One Snack at a Time
London wraps up his list with a strong warning about ultra-processed foods, such as chips, cookies, and other prepackaged snacks loaded with unhealthy fats, sugars, and preservatives. “The longer the shelf life, the shorter your life,” he says, pointing to studies that link these foods to increased cardiovascular risk and mortality.
Instead of reaching for processed convenience foods, London advocates for a diet centered around nutrient-dense, whole foods like fruits, vegetables, lean meats, and eggs—foods that are “God-made, not man-made.”
A Lifelong Commitment to Heart Health
These six habits, according to Dr. London, are essential for keeping the heart healthy and avoiding a trip to the operating room. “You’re putting yourself at risk if you adopt unhealthy habits. It’s a chronic process, and it accumulates over time,” he warns.
London’s advice isn’t just for his patients—it’s a reflection of how he lives his life, staying mindful of the everyday choices that impact his long-term heart health. By sharing his own personal do’s and don’ts, London hopes to inspire others to take their heart health as seriously as he does.
