On World Heart Day, observed annually on September 29th, health organisations across the globe are sounding the alarm with this year’s theme: “Don’t Miss a Beat.”
The campaign emphasises that Cardiovascular Disease (CVD) remains the world’s leading cause of death, but up to 80% of premature heart attacks and strokes are preventable through lifestyle changes.
According to a publication via the website of the World Health Organisation (WHO), “every minute eight people die due to cardiovascular diseases (CVDs) in the WHO South-East Asia Region. CVDs are a leading cause of deaths in the Region, half of them premature, in people below 70 years of age.”
According to WHO, the World Heart Day theme for the year 2025 is an opportunity for Member States, WHO, and stakeholders to renew our shared goal to reduce preventable and premature deaths from cardiovascular diseases (CVDs).
However, experts have urged the public to be proactive in managing their heart health.
Below are ten simple, smart ways to care for your heart:
1. Eat Heart-Healthy Foods
Choose a diet rich in fruits, vegetables, whole grains, lean protein and healthy fats (such as olive oil, nuts, and fish). Limit salt, sugar, and trans fats.
2. Move Your Body Daily
Aim for at least 30 minutes of moderate exercise – brisk walking, cycling, swimming or dancing – most days of the week. Physical activity strengthens your heart and improves circulation.
3. Keep Blood Pressure in Check
Regularly monitor your blood pressure. High blood pressure often has no symptoms but significantly increases heart disease risk.
4. Watch Your Cholesterol Levels
Get your cholesterol tested. High LDL (“bad”) cholesterol can clog arteries; eating fibre-rich foods and exercising helps reduce it.
5. Maintain a Healthy Weight
Even modest weight loss (5–10% of body weight) can lower blood pressure, improve cholesterol, and reduce your heart’s workload.
6. Quit Smoking and Limit Alcohol
Smoking damages blood vessels and raises heart attack risk. If you drink, do so in moderation (no more than one drink per day for women, two for men).
7. Manage Stress
Chronic stress releases hormones that strain the heart. Practice relaxation techniques such as deep breathing, meditation, yoga, or spending time in nature.
8. Get Quality Sleep
Aim for 7–8 hours of restful sleep per night. Poor sleep can raise blood pressure, blood sugar and stress hormone levels, harming heart health.
9. Stay Hydrated and Active at Work
Drink water regularly and take short breaks to stretch or walk if you sit for long periods. Prolonged sitting may increase cardiovascular risk.
10. Get Regular Health Check-ups
Routine screenings for blood pressure, blood sugar, and cholesterol – plus periodic heart check-ups – help catch problems early.
