There is a lot of leftover advice about heart health that has been debunked or significantly refined in recent years. From the ‘red wine is a health food’ trope to the belief that you’re too young to care, here are the most common heart health myths floating around in 2026.
Myths Debunked
Red Wine is Good for You
For decades, we were told a glass of red wine was a ‘heart-healthy’ choice due to antioxidants like resveratrol. Modern research (and the World Health Federation), however, has shifted its stance. The amount of resveratrol in a glass of wine is negligible, and any potential benefit is often outweighed by the risks of alcohol, which can actually increase blood pressure and the risk of atrial fibrillation. If you don't drink, don't start for your heart.
I'm Too Young to Worry
Many people in their 20s and 30s view heart disease as a ‘future problem’ for their 60s. In reality, plaque buildup (atherosclerosis) can actually begin as early as childhood. With the rise of sedentary lifestyles and processed diets, we are seeing a spike in heart attacks among younger adults. The habits you form now – and your current cholesterol levels – directly dictate your heart health 30 years from now.
Chest Pain is Always the First Sign
The ‘Hollywood heart attack’ – someone clutching their chest and falling – is just one version of reality. Many heart attacks are silent or involve subtle symptoms like extreme fatigue, nausea, shortness of breath, or pain in the jaw, neck, or back. This is particularly common in women, who are more likely to experience these non-traditional symptoms and may delay seeking help.
I'd Know if my Blood Pressure was High
People often wait for headaches or a flushed feeling to check their blood pressure. In reality, high blood pressure is the ‘silent killer’ for a reason – it usually has no symptoms until a major event occurs. You can feel perfectly fine while your arteries are being damaged. The only way to know is to test.
I Take a Statin, So I Can Eat Anything
There’s a common misconception that cholesterol medication acts as a shield against a bad diet. In reality, statins reduce the cholesterol produced by your liver, but they don't neutralize the trans fats or high sugars you ingest. A poor diet causes inflammation and other metabolic issues that medication alone cannot fix.
All Fats are Bad
The low-fat craze of the 90s left a lasting impression that fat is the enemy. Your heart actually needs fats, particularly those from plants and fatty fish. Unsaturated fats from avocados, nuts, olive oil, and fatty fish (omega-3s) help lower inflammation and improve your cholesterol profile. The real enemies are trans fats and excessive saturated fats.
Sea Salt is ‘Healthy’ Salt
Sodium is sodium. Look for spices with lower or no sodium for a healthier alternative. A goal is to balance your intake with plenty of potassium-rich whole foods. Try using salt swaps like herbs, spices (e.g. smoked paprika), and acids (e.g. a squeeze of lemon juice) instead of the salt shaker to flavour your dinner.
