Preventing Heart Disease: Lifestyle and Medical Screening

Heart disease remains one of the leading causes of illness and death worldwide. The good news is that many risk factors are modifiable — meaning you can take steps to lower your chances of developing problems.

Lifestyle Steps

Healthy Diet

Emphasize fruits, vegetables, whole grains, lean proteins, and healthy fats.
Limit processed foods, added sugars, and excess salt.
Aim for portion control and balanced meals.

Regular Physical Activity

At least 150 minutes per week of moderate aerobic activity (e.g., brisk walking, cycling).
Add strength training 2–3 times per week.
Reduce sitting time with regular movement breaks.

Quit Smoking & Moderate Alcohol

Stopping smoking is one of the most powerful ways to protect your heart.
Limit alcohol to recommended guidelines or avoid altogether.

Manage Stress & Sleep

Stress management: mindfulness, relaxation, or counselling.
Aim for 7–9 hours of quality sleep per night.

Medical Screening & Risk Factor Management

Blood pressure checks: high blood pressure often has no symptoms.
Cholesterol tests: high cholesterol contributes to atherosclerosis.
Diabetes screening: manage blood glucose early to reduce complications.
Weight/BMI: maintain a healthy weight.
Family history: be aware if relatives had early heart disease.

When to Seek Medical Advice

If you have chest pain, unexplained breathlessness, or palpitations.
If you have multiple risk factors (e.g., high blood pressure + smoking + diabetes).
Discuss whether medications (e.g., statins, blood pressure tablets) may help lower your risk.

Note: Educational only; not a substitute for professional medical advice.