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| A super high-protein diet can lead to inflammation, a cause of heart disease. Prathan Chorruangsak/Getty Images |
When it comes to taking care of your heart, the advice you hear most often sounds simple: eat well, exercise regularly, avoid smoking, and limit alcohol. But according to Dr. Dmitry Yaranov — a heart transplant cardiologist at Stern Cardiovascular in Tennessee and director of the advanced heart failure program at Baptist Memorial Hospital in Memphis — even some lifestyle choices we associate with good health can turn harmful if taken to extremes.
“Any extreme is likely not good for you,” Dr. Yaranov told Local press. He’s seen plenty of younger patients in their 20s and 30s who seem outwardly healthy — fit bodies, active lifestyles, and clean diets — yet come to him with chest pain, arrhythmias, or early signs of heart disease. Sometimes, it’s a single habit in their weekly routine that quietly sets the stage for future cardiovascular problems.
“You may look fit, but it doesn’t mean you’re healthy,” he cautions. Here are four seemingly positive habits that can backfire on your heart if you’re not mindful about balance.
Eating a Restrictive High-Protein Diet
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| Eating excessive protein (especially high-cholesterol protein like red meat) can cause inflammation. Lisovskaya/Getty Images/iStockphoto |
Protein is an essential part of a healthy diet. It supports muscle growth, helps regulate hormones, and can aid in weight loss. But when it comes to heart health, more is not always better. While lean sources of protein such as fish, poultry, beans, and lentils can be beneficial, high intakes of animal-based proteins rich in cholesterol and saturated fats — like red meat and full-fat dairy — can raise your risk of heart issues.
A 2018 study found that men in their 40s to 60s following high-protein diets with a heavy emphasis on high-cholesterol foods increased their risk of heart failure by 50%. Dr. Yaranov also warns that excessive protein intake can strain the kidneys, leading to inflammation — a key contributor to cardiovascular disease. And it’s not just about food: ultra-processed protein supplements and powders, often marketed to athletes, can come with added sugars, artificial ingredients, and other substances that may negatively impact heart function.
“I’ve seen bodybuilders and athletes who look great, but they lack balance in their diets,” Yaranov said. “They end up with weak hearts and blocked arteries.” His recommendation? Follow eating patterns proven to support heart health, such as the Mediterranean or Blue Zones diets, which emphasize plant-based proteins, fish, fruits, vegetables, whole grains, and anti-inflammatory foods.
“Saving” Your Drinking for the Weekend
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| Binge drinking is linked to a host of heart health problems — even if you only do it on the weekends. shironosov/Getty Images/iStockphoto |
Many people believe that as long as they don’t drink during the week, they can indulge heavily on the weekends without consequence. But research shows that binge drinking — defined as four or more drinks in a single occasion for women and five or more for men — can be particularly harmful to the heart.
“There’s no safe amount of alcohol,” Yaranov says. Even if you stick within the US health guidelines of no more than seven drinks a week for women and 14 for men, the way you spread out those drinks matters. Patients who “go hard” on a Saturday night after a week of sobriety can still develop severe heart issues, including abnormal heart rhythms, high blood pressure, and an elevated risk of heart disease.
One of the most common alcohol-related problems Yaranov sees is dilated cardiomyopathy — when the lower chambers of the heart enlarge and weaken, impairing the heart’s ability to pump blood. The damage can occur silently, meaning you might feel fine until symptoms become serious. His advice: it’s healthier to have an occasional drink in moderation throughout the week than to overload your system in one binge session.
Assuming Cannabis Is Harmless
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| Heavy cannabis use is linked to increased risks of heart attack or stroke. Jamie Grill/Getty Images/Tetra images RF |
With marijuana legalization expanding across the US, more people are turning to cannabis as a “natural” alternative to alcohol or prescription drugs. But according to Yaranov, the assumption that cannabis is harmless — especially for daily users — is misguided.
Recent research, including a 2025 study, has linked frequent marijuana use to increased risks of heart attack and stroke. While findings are mixed and more studies are needed, Yaranov says he regularly sees younger patients with significant heart issues and no apparent risk factors other than heavy cannabis use.
Part of the challenge for researchers is isolating cannabis from other lifestyle factors like tobacco or alcohol consumption. Still, Yaranov believes it’s a conversation worth having now, especially as more young people normalize daily use. “It comes from this idea that it’s harmless because it’s an herb,” he explains. “I don’t think that’s the case.” Until more is known, moderation — and awareness — is key.
Overtraining or Pushing Your Workouts to the Extreme
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| Intense workouts, especially at the expense of sleep, can have some adverse effects on heart health. mihailomilovanovic/Getty Images |
Exercise is essential for heart health, but there’s a tipping point where more effort doesn’t necessarily mean better results — and may even cause harm. Elite endurance athletes, for example, can develop “athlete’s heart,” where the heart muscle thickens as an adaptation to high-intensity training. While this isn’t dangerous in itself, it can mimic or hide more serious conditions like hypertrophic cardiomyopathy, which can lead to sudden cardiac arrest.
For the average gym-goer, the bigger concern is the cumulative stress from overtraining, particularly when it comes at the expense of sleep. Early-morning workouts that cut short your rest can raise inflammation levels, elevate cortisol (the stress hormone), and contribute to high blood pressure and increased visceral fat — all of which raise cardiovascular risk.
“We know stress and lack of sleep hurt you, but it’s harder to quantify exactly how much is too much,” Yaranov says. What’s clear is that balance matters just as much as effort. Adequate recovery, a healthy sleep routine, and avoiding a “grind at all costs” mentality are just as important as the workouts themselves.
Balance Is the Best Medicine
Across all four habits, Yaranov’s core message is simple: extremes — even in healthy-seeming routines — can undermine long-term heart health. Eating well doesn’t mean cutting out entire food groups or overloading on one nutrient. Fitness doesn’t mean pushing your body to exhaustion. And abstaining from alcohol during the week doesn’t justify overindulgence on the weekend.
“You have to think about your heart not just in terms of today, but for decades to come,” Yaranov advises. A balanced diet, moderate and consistent exercise, quality sleep, and avoiding harmful substances are the real longevity hacks — not short-term extremes disguised as healthy habits.
