Let’s take care of our hearts — together!
Even if we’re not always aware of it, our heart beats non-stop for us. As the most vital muscular organ in the body, the heart pumps oxygen-rich blood through our vessels to nourish all organs. When the heart is not properly cared for, plaque can build up in the arteries, increasing the risk of heart attacks and blocked vessels.
What Are the Risk Factors for Heart Disease?
High blood pressure
High cholesterol
Excess weight
Smoking
Sedentary lifestyle
Unhealthy diet
What Should We Do to Maintain a Healthy Heart?
Cholesterol is divided into two types: LDL (bad cholesterol) and HDL (good cholesterol). Plaque buildup in the arteries occurs when LDL levels increase and HDL levels decrease.
If you’re over the age of 20, your cholesterol should be checked every 4–6 years. If you are in a risk group or have a family history of heart disease, this interval may need to be shorter.
How to Protect Your Heart
Eat a Heart-Healthy Diet
Fill your diet with:
Fruits and vegetables
Low-fat dairy
Legumes
Poultry, lean meat, and oily fish
Avoid or limit:
Saturated and trans fats
Salt (≤5g/day; ≤1.5g for hypertensive patients)
Sugar
Fried and fatty foods (e.g., butter, animal fat, margarine, cream, mayonnaise)
Alcohol
Red meat should be lean, limited to 100g twice a week
Control Your Blood Pressure
Maintain a healthy weight
Limit salt
Stay physically active
Quit smoking
Reduce alcohol
Eat foods rich in calcium and magnesium
Stay Away From Smoking
Regardless of how long you’ve smoked, quitting is one of the most effective steps for heart health. Even secondhand smoke is harmful — for every 10 cigarettes smoked nearby, you inhale the equivalent of 4.
Keep Your Blood Sugar in Check
Uncontrolled diabetes damages blood vessels by reducing elasticity, increasing clot formation, and lowering HDL cholesterol levels.
Don’t Let Stress Control You
Studies show that stress, anger, and depression significantly increase the risk of cardiovascular disease.
Stay Active
Some activity is better than none. Aim for:
At least 75 minutes of vigorous aerobic activity weekly (e.g., running, cycling, jumping rope, basketball)
Or 150 minutes of brisk walking (e.g., 30 minutes a day, 5 days a week)
Stand more, sit less
Do light resistance or muscle-activating movements
Get Quality Sleep
Aim for at least 7 hours of good sleep per night. Small, healthy changes in one area often improve others.
Heart-Healthy Foods
Nuts (walnuts, hazelnuts, almonds): rich in fiber and healthy fats
Berries (blueberries, raspberries, strawberries): contain fiber and bioactive compounds
Flaxseed: packed with omega-3 fatty acids and should be consumed ground
Legumes (beans, chickpeas, lentils): high in B vitamins and fiber; help regulate blood sugar
Orange and red vegetables (carrots, red peppers, pumpkin, potatoes): high in beta-carotene, vitamin C, and fiber
Leafy greens (spinach, broccoli): rich in potassium, fiber, folate, calcium, and vitamin C