ISLAMABAD: Health experts marked World Heart Day by urging people to adopt simple preventive steps to reduce the risk of cardiovascular disease, the world’s biggest cause of death.
On World Heart Day, observed this year globally under the theme “Don’t Miss a Beat”, experts are calling renewed attention to cardiovascular disease (CVD) prevention.
With heart conditions remaining the world’s leading killer, public health authorities emphasise that most such diseases can be prevented through lifestyle changes and early detection.
Here are five ways individuals can lower their risk of cardiovascular disease, backed by data from WHO and NHS (UK).
Eat smart
Reduce salt, saturated fat, sugar and increase fruits and vegetables.
A poor diet is a major driver of hypertension, obesity, high cholesterol, and diabetes — all of which feed into CVD risk.
The WHO lists unhealthy diet (excess salt, sugar, saturated and trans fats, low fruit/vegetable intake) among the key behavioural risk factors for heart disease and stroke.
According to NHS guidance, to reduce coronary heart disease risk you should eat at least 5 portions of fruit and vegetables a day; Limit salt intake to no more than 6g (≈ 1 teaspoon) per day; and Reduce foods high in saturated fat (e.g. fatty meats, butter, cakes) and replace with unsaturated fats.
In the US, the CDC advises limiting sodium and added sugars, while choosing foods rich in fibre, lean proteins, and healthy fats as part of heart disease prevention.
Over time, these dietary changes can lower blood pressure, reduce LDL (“bad”) cholesterol, and help with weight control — all protective against CVD.
Stay active
Physical activity helps maintain weight, improves blood pressure, improves blood vessel health, and aids in controlling blood sugar and lipids.
The CDC recommends adults get at least 150 minutes of moderate-intensity aerobic activity weekly (e.g. brisk walking, cycling) to reduce heart disease risk.
WHO also emphasises physical inactivity as a modifiable risk factor for CVD.
NHS advice similarly emphasises aerobic exercise (walking, swimming, dancing) as good for heart health.
Even small amounts of daily movement — climbing stairs, walking short distances, doing housework — help. Over time, aim to build consistent daily or weekly exercise into your routine.
Say no to smoking and alcohol
Tobacco use and drinking both raise the burden of cardiovascular disease significantly.
WHO identifies tobacco use and alcohol as key preventable risk factors for heart disease and stroke. NHS advises that stopping smoking is one of the most powerful steps to reduce coronary heart disease risk.
In the US, the CDC also underscores that smoking greatly increases heart disease risk, and quitting can reduce that risk over time.
For smokers, combining counselling and pharmacological aids (e.g. nicotine replacement) greatly increases the likelihood of quitting successfully.
Know your numbers
Monitor blood pressure, cholesterol and blood sugar.
Many people live with high blood pressure, high cholesterol, or high blood sugar without realising it — these “silent killers” raise cardiovascular risk.
WHO states that behavioural risks (diet, activity, smoking) often manifest as intermediate risk factors such as raised blood pressure, raised blood glucose, and raised lipids.
The CDC’s Division for Heart Disease and Stroke Prevention notes that 120 million Americans have high blood pressure — a major modifiable risk factor — and that heart disease and stroke account for 1 in 4 deaths annually in the US.
Manage stress, sleep well, and maintain a healthy weight
Beyond the “big four” (diet, activity, smoking, monitoring), other factors also influence heart health.
Excess body fat, especially abdominal fat, increases strain on the heart and worsens metabolism. CDC guidance emphasises that obesity increases heart disease risk and recommends maintaining healthy weight.
Chronic stress contributes to hypertension, poor lifestyle habits (unhealthy eating, inactivity), and hormonal changes harmful to cardiovascular health.
Poor sleep (short duration, sleep apnea) is linked to higher risks of hypertension, obesity, and arrhythmias.
Environmental factors, such as air pollution, also play a role in cardiovascular risk, especially in low- and middle-income settings (as noted by WHO).
Additionally, social determinants (access to healthy food, safe places to exercise, and healthcare access) shape people’s ability to apply these preventive steps.
Why prevention matters
CVDs cause an estimated 19.8 million deaths in 2022, accounting for about 32 per cent of all global deaths, according to the World Health Organisation.
Approximately 85 per cent of those deaths are due to heart attacks and strokes.
The global health body says over three-quarters of CVD deaths occur in low- and middle-income countries.
