Every day, Dr. Jeremy London sees the devastating toll that heart disease takes on the human body. As a cardiovascular surgeon practicing in Savannah, Georgia, he repairs damaged vessels, fixes failing hearts, and installs bypasses in clogged arteries. He knows better than almost anyone that cardiovascular disease is the leading cause of death in the world. “For most people, this doesn’t happen overnight but is the result of a buildup of a chronic process,” he has said, warning that certain lifestyle habits put people at serious risk of ending up on his operating table.
One of the more surprising items on his personal avoidance list is alcohol-based mouthwash. London explains that these products, which promise to kill nearly all germs, may actually harm blood pressure regulation. The beneficial bacteria in the mouth play a key role in helping the body produce nitric oxide, a compound essential for widening blood vessels and keeping pressure under control. When antiseptic mouthwash wipes out those helpful bacteria, that entire process gets disrupted. Researchers have noted that “disrupting the oral microbiome with antiseptic mouthwash suppresses nitric oxide production and negatively affects blood pressure,” and one study found regular use was linked to a higher risk of hypertension independent of other risk factors. Dentist Dr. Kami Hoss recommends using an alcohol-free alkaline rinse as an alternative.
London is equally firm about smoking and vaping. He describes smoking as “the worst thing you can do to yourself,” explaining that nicotine constricts blood vessels, raises blood pressure, and damages the lining of arteries not just in the heart but in the brain as well. For anyone already prone to atherosclerosis, he says smoking “exponentially accelerates that process.” His concern about vaping is just as serious. Researchers have found that people who vape show “concerning changes” in cardiovascular function, and a separate study showed that e-cigarette users are significantly more likely to develop heart failure compared to non-users.
When it comes to alcohol, London cut it out of his life entirely three years ago and calls it one of the most important decisions of his adult years. “Alcohol is toxic to every cell in your body,” he said, adding that he believes alcohol will eventually be viewed the way cigarettes once were. His position aligns with the World Health Organization, which states that no level of alcohol consumption is safe for health. U.S. dietary guidelines recommend either avoiding alcohol entirely or limiting it to no more than two drinks per day for men and one or fewer for women. Though a 2023 study suggested small to moderate amounts might benefit the heart by reducing stress signaling in the body, London flatly rejects that idea, saying, “Whether it’s one drink a week or one drink at night, you’re still making the choice to put a toxic substance into your body.”
Sugary sodas are another thing London refuses to consume. He has called them “liquid death” on social media, though he acknowledged the description was perhaps a bit extreme, saying he was “really trying to get people’s attention.” A 2024 study found that drinking sweetened beverages daily is linked to cardiovascular disease risk regardless of physical activity level. Diet sodas are less harmful but still not ideal, and London recommends water and tea as the best options instead.
He also steers clear of refined white flour products. While he has nothing against bread or pasta in general, he points out that refined versions have had their dietary fiber, iron, and B vitamins stripped away during processing. The American Heart Association notes that dietary fiber from whole grains can help improve cholesterol levels and lower the risk of heart disease. Finally, London avoids ultra-processed foods, the kind that fill supermarket shelves: cookies, chips, pretzels, and packaged snacks loaded with added sugars, salt, unhealthy fats, and preservatives. A study published in the Journal of the American College of Cardiology found that higher consumption of ultra-processed foods is tied to increased cardiovascular disease risk and mortality. His advice is blunt: “The longer the shelf life, the shorter yours.” He encourages focusing on foods that are as close to their natural state as possible, particularly whole single-ingredient foods like fruits, vegetables, lean meats, and eggs.
Heart disease as a category refers broadly to conditions affecting the heart’s structure and function, including coronary artery disease, heart failure, arrhythmias, and valvular disease. Coronary artery disease, caused by the buildup of plaque inside arterial walls, is the most common type and the primary driver of heart attacks. Risk factors are generally divided into those you cannot control, like age, genetics, and sex, and those you can, like diet, physical activity, smoking, alcohol use, and stress management. Cardiovascular surgeons like Dr. London specialize in surgical interventions such as bypass grafting, valve repair and replacement, and heart transplantation. Prevention, however, remains the most powerful tool available, as many heart conditions take decades to develop and can be meaningfully slowed or even reversed through lifestyle changes made early enough.
If any of these habits hit close to home for you, share your thoughts in the comments.
