Heart disease remains one of the leading medical concerns worldwide, including in the UAE. Many risk factors, such as high blood pressure, high cholesterol, and diabetes, can be managed (or even reversed) with simple lifestyle changes. Early prevention is key to maintaining long-term cardiovascular health.
In this guide, we’ll explore some simple proven lifestyle strategies to prevent heart disease and support heart health.
Understanding Heart Disease
Before we Heart disease is an umbrella term that refers to conditions that affect the heart and blood vessels, including:
- Coronary artery disease (narrowed arteries)
- Heart attacks and angina
- Heart failure
- Arrhythmias (irregular heartbeat)
Major risk factors to be aware of include high blood pressure, high cholesterol, smoking, sedentary lifestyle, and obesity.
On the lifestyle front, even simple changes to your daily routine can have a major positive impact on cardiovascular health. Let’s start from the ground up!
1. Eat a Heart-Healthy Diet
A balanced diet is the cornerstone of cardiovascular health. Focus on:
- Fruits and vegetables: Rich in antioxidants and fiber.
- Whole grains: Consume grains such as brown rice, oats, and quinoa, help reduce cholesterol levels.
- Lean protein: Fish, chicken, legumes, and plant-based protein.
- Healthy fats: Olive oil, nuts, seeds, and avocado.
- Limit: Salt, sugar, and processed foods.
A significant diet change you can make in this regard is to replace refined white rice with whole-grain alternatives, commonly available in your local supermarkets.
2. Exercise Regularly
Physical activity strengthens the heart and improves blood circulation. Even if long workouts are not your thing, alternatives exist that are pro-heart health.
- 150 minutes/week of moderate-intensity aerobic exercise (walking, cycling, swimming).
- Strength training twice a week to build muscle and improve metabolism.
- Daily movement: Take stairs, walk after meals, or engage in active hobbies.
3. Maintain a Healthy Weight
Excess weight (especially around the abdomen) increases heart disease risk. Combining diet and exercise helps:
- Reduce blood pressure
- Improve cholesterol and blood sugar levels
- Lower risk of diabetes and metabolic syndrome
4. Manage Stress
Chronic stress raises cortisol and blood pressure, negatively impacting the heart. Effective stress management includes:
- Meditation and mindfulness
- Deep breathing exercises
- Yoga or stretching
- Prioritizing hobbies and relaxation
5. Avoid Smoking and Limit Alcohol
The first bit of advice you’ll often get when pursuing a heart-healthy lifestyle is to cut down on smoking and alcohol consumption. These changes influence heart health in notable ways:
- Smoking damages blood vessels and reduces cardiovascular efficiency.
- Excess alcohol can raise blood pressure and triglycerides.
- Quitting smoking and moderating alcohol are crucial steps for prevention.
6. Regular Health Check-Ups
Early detection of heart risk factors is critical:
- Blood pressure monitoring
- Cholesterol and lipid profile tests
- Blood sugar and HbA1c
- Availing Heart Health Packages
Our all-in-one digital portal myAster offers convenient Heart Health Packages that can be booked online via the website or app, making preventive care accessible and convenient.
Conclusion
Preventing heart disease doesn’t require massive changes to your life. Simple, consistent lifestyle changes, such as healthy eating, regular exercise, stress management, and regular check-ups can significantly reduce your risk.
Take a decisive step today by booking a heart health screening with myAster and take control of your cardiovascular health.
