Health experts are issuing a new warning about the risks of smoking, even in small amounts. Most people already know that tobacco harms the body, from raising the risk of cancer to damaging the heart and blood vessels. Many also assume that the danger grows only with heavy use. But new research shows that even one or two cigarettes a day can carry serious health consequences.

Scientists at Johns Hopkins University followed more than 300,000 adults for about two decades. Their findings were clear. People who smoked as little as two cigarettes a day faced a 60 percent higher risk of death from any cause compared with people who never smoked. The same group also had a significantly higher chance of heart disease.

Cardiologist Dr. Jennifer Miao of Yale University explained that tobacco damages the lining of blood vessels and speeds the buildup of plaques that block arteries. She noted that even low-level smoking can set these changes in motion.

The study, published in PLOS Medicine, also highlighted an encouraging point. The moment a person quits, the body begins to recover. Dr. Erfan Tasdighi of Rutgers New Jersey Medical School said the reduction in risk starts almost immediately and continues over time. He stressed that no level of smoking is safe, and even less than one cigarette a day can affect the heart and circulation.

Still, both experts acknowledge that quitting is difficult. They encourage smokers to seek support early, as stopping remains the most effective way to protect long-term health.