Heart disease is Vietnam's leading cause of death and is increasingly affecting younger adults. Understanding the hidden habits that damage the heart can help readers protect their health.

Dr. Tran Chau Quyen, former Head of the Adult Nutrition Consultation Department at the National Institute of Nutrition, identified six silent habits that raise blood pressure, cholesterol, blood sugar or cause other cardiovascular damage: physical inactivity, excessive alcohol consumption, insufficient or poor‑quality sleep, unhealthy eating, prolonged psychological stress, and delaying weight loss. Health experts warn that each of these habits can increase the risk of heart attacks, strokes and other serious complications. Experts estimate that healthy habits from a young age could prevent about 80% of cardiovascular disease cases in Vietnam.

Physical inactivity is a major risk factor, but even a short walk can help. Experts say that just 30 minutes of brisk walking each day can significantly improve cardiovascular health.

Excessive alcohol, poor sleep, unhealthy diet and chronic stress also strain the heart by raising blood pressure, triglycerides and blood sugar. Scientific evidence shows that losing just 5‑10% of body weight can markedly improve blood pressure, glucose and lipid levels, easing the heart’s workload.

The message is clear: small, consistent changes—like walking daily, moderating alcohol, improving sleep, eating balanced meals, managing stress, and losing excess weight—can protect the heart for years to come. Readers should remember that preventing heart disease starts with everyday choices.