Dr. Jeremy London sees first-hand what heart disease, the world’s biggest killer, can do to a person’s health.
As a board-certified cardiovascular surgeon who operates on diseased hearts, he repairs damaged blood vessels and performs bypass surgery for clogged arteries.
“That didn’t happen overnight in most people — it’s an accumulation of a chronic process,” London, who practices in Savannah, Georgia, tells TODAY.com.
By adopting certain unhealthy habits, “you’re putting yourself at risk that you’re going to end up on my operating room table,” he cautions others.
London keeps that warning in mind for his own heart as well, putting together a popular list he titled, “Things I avoid as a heart surgeon” on his Instagram page.
Here are six things the doctor stays away from to keep his heart healthy:
Alcohol-based mouthwash
This really surprises people, but alcohol-based mouthwash that promises to kill virtually all germs can impact blood pressure, London says.
Good bacteria in the mouth help the body produce nitric oxide, which is involved in dilating blood vessels and keeping blood pressure in check, he explains.
But antibacterial mouthwash also kills the beneficial bugs, interrupting that process. Regular use of mouthwash was associated with increased risk of high blood pressure, independent of major risk factors for hypertension, a study found.
There is “unequivocal evidence” that disrupting the oral microbiome by using antiseptic mouthwash will suppress nitric oxide production and negatively impact blood pressure, researchers wrote in another journal.
“You can actually increase your blood pressure simply by killing the bacteria in the mouth,” London says. “And if you have a propensity to having high blood pressure, that can even be worse.”
A dentist previously told TODAY.com that using an antiseptic mouthwash that changes the oral microbiome is one of the biggest mistakes he sees patients make. Dr. Kami Hoss, author of “If Your Mouth Could Talk,” recommends using an alkaline mouthwash, which is alcohol free.
Smoking and vaping
Smoking injures the lining of blood vessels — not just in the heart, but also to the brain, so it increases heart attack and stroke risk, London says.
Also, nicotine is a vasoconstrictor, meaning it narrows blood vessels, which can cause blood pressure to rise.
Smoking is “the single worst thing you can do for yourself,” London warns. “If you already have a history of heart disease and have a propensity to atherosclerosis, it actually accelerates that process exponentially.”
He’s also concerned about vaping. People who vape have “worrisome changes” in heart and blood vessel function, researchers have found. And e-cigarette users are significantly more likely to develop heart failure compared to people who don’t use them, according to another study.
Alcohol
London removed all alcohol from his life three years ago and says he definitely feels better. The doctor calls it one of the most transformative decisions he’s made as an adult.
“Alcohol is toxic to every cell in your body,” he says. “I think that alcohol is going to be the new cigarette smoking.”
His advice is in line with the World Health Organization, which warns no level of alcohol consumption is safe for health.
The Dietary Guidelines for Americans recommend skipping alcohol altogether or drinking it in moderation, defined as two drinks maximum a day for men, one drink or less a day for women.
A 2023 study found that alcohol consumed in small to moderate amounts can be healthy for the heart because it reduces stress signaling in the body. But London says he categorically disagrees with that notion.
“Whether it’s one drink a week or one drink a night, you are still making a choice to put a toxic substance into your body,” he notes. “That being said, it is an individual choice. People have to make good decisions for themselves. It’s your body, your rules.”
Soft drinks
London calls soft drinks “liquid death” in another one of his social media posts, though he tells TODAY.com that description may have been a little harsh.
“I think that soft drinks are just a scourge in our society, and so I was really trying to get some attention,” he says.
“Obviously, high-calorie soft drinks and ingesting a lot of calories that people don’t realize they’re getting with the sugar-based soft drinks is a big no-no.”
Drinking sugar-sweetened beverages every day is associated with cardiovascular disease risk regardless of physical activity levels, a 2024 study found.
Sugar-free diet drinks are less harmful, but the best choice is water and tea, London says.
Foods made with refined flour
The doctor says he’s not against breads and pastas as long as they’re whole grain products.
But many people choose options made with refined white flour, which has gone through a process that removes dietary fiber, iron and many B vitamins.
When you choose whole grains, the dietary fiber inside can help improve cholesterol levels and lower the risk of heart disease, the American Heart Association notes.
Ultra-processed food
These are things like cookies, chips or pretzels — prepackaged foods that have added sugars or salt, unhealthy fats and preservatives.
Higher consumption of ultraprocessed foods is associated with an increased risk of cardiovascular disease and mortality, a study in the Journal of the American College of Cardiology found.
“The longer the shelf life, the shorter your life,” London says. “Limit those things as much as you possibly are able.”
Instead, focus on “God-made, not man-made” foods, especially one-ingredient, nutrient-dense whole foods like fruits and vegetables, lean meats and eggs, London advises.
Eating a healthy diet is one of eight daily habits cardiologists follow to keep their own hearts healthy.
This article was originally published on TODAY.com
