People could be putting their heart health at risk even by exercising11:53, 29 May 20264 facts about Emma Willis' 'hole in heart'A cardiologist has revealed the five things he would never do after a long and stressful day to protect his heart and health. Dr Francesco Lo Monaco, founder of The National Heart Clinic on Harley Street, urged people to focus on recovery after busy and stressful days before the impact starts becoming chronic.‌The Heart Saviour author explained: “You don’t feel the damage from chronic stress immediately, but over time it can start to show up in your sleep, your blood pressure and eventually the results of medical tests.”‌If you get a moment in your busy day, the doctor recommended going for a 20-minute walk after lunch and use that time to set clear goals that will support you in recovering from stressful days. He also highlighted five things he avoids after a high-adrenaline day.‌Skipping recoveryMany people assume recovery is something only meant for strenuous physical activity, but a long and stressful day can also take a toll if you don’t allow yourself time to unwind.Dr Lo Monaco said: “Cortisol can stay elevated for hours and HRV may remain suppressed. If you don’t take steps to unwind such as with breathwork or vagal work to calm the body then you can really feel it the next day.“If you stay in a constant state of stress it will inevitably begin to show up in your body over time.”‌Working outSome people use the gym as a refuge after a long and stressful day, turning to the weights section to ‘blow off steam’ but this high intensity exercise is something the expert actively avoids after a high-adrenaline day as it could do more harm than good.Dr Lo Monaco said: “After a long and stressful day I like to keep it simple with 20 minutes of exercise in Zone 2, which means you can still hold a conversation. Aim for around 55% to 65% of your maximum heart rate. It’s about supporting the system rather than challenging it if you’re already under stress.”‌Forcing ice bathsSimilarly, if you’re opting for an ice bath to ease soreness and inflammation on your body, it could do some damage to your cardiovascular system if you’ve had a stressful day.Dr Lo Monaco said: “Cold exposure is great but it needs to be in the right context. If you’ve had a long and stressful day then you’re adding in more vasoconstriction, which is the narrowing of blood vessels, to an already constricted system.“I like to instead go for warmth and focus on relaxation.”‌Eating lateBusy days can often lead to late nights but the doctor highlighted a number of studies that have shown eating closer to your bedtime can raise your night time blood pressure, which means your heart doesn’t get an overnight dip to recover.If you’re constantly eating late, this can put strain on your cardiovascular system. The doctor recommended not eating for at least three hours before you go to sleep.‌Sleeping in a ‘noisy’ environmentFinding peace and quiet is key to recovering after a long day, especially while you’re asleep. But this isn’t just about audible noise.Dr Lo Monaco pointed out light noise, electrical noises and the constant distractions that technology gives us at night can all make for a very noisy mental space when you’re trying to sleep.He added: “If your system is already stressed then even these small interruptions to your sleep environment matter. In some patients, optimising sleep environments can improve heart rate variability.Article continues below“I’ve learnt from both my patients and my own routine that long-term damage doesn’t just come from your stressful days, it comes from how consistently you fail to recover from them.”