We live in an era powered by information, with scientific breakthroughs, advancing technology, rising awareness, and economic progress shaping the way we live and care for ourselves. As access to healthcare improves and health-related conversations become more mainstream, one might assume this would translate into fewer health issues. Yet, ironically, cardiovascular health continues to pose a significant challenge in Malaysia. According to the Department of Statistics Malaysia, in 2023, ischaemic heart disease remained the second leading cause of death, responsible for 15.1 percent of all medically certified deaths.
As Vipada Sae-Lao, Nutrition Education and Training Lead for Asia Pacific at Herbalife, explained, many people still imagine heart disease as an issue that primarily affects older individuals who appear visibly unwell. However, studies indicate that within Asian communities, heart-related concerns are developing at a younger age, sometimes silently and even among those who look fit. Modern work pressures, changing diets, rising stress, and sedentary lifestyles, combined with overlooked health indicators, are quietly impacting our overall well-being and particularly our heart health.
Understanding how the cardiovascular system works is an important first step toward protecting it. The human heart, though small and roughly the size of a fist, is an extraordinary muscle that powers the entire body. With each beat, it sends oxygen-rich blood to every organ, tissue, and cell while removing waste products such as carbon dioxide.
In conjunction with World Heart Day on September 29, 2025, it is timely to reflect on some practical habits that can strengthen and protect cardiovascular health. A heart-healthy diet is essential. Choosing whole foods such as fruits, vegetables, whole grains, nuts, and seeds ensures a regular supply of vitamins, minerals, phytonutrients, and dietary fiber that support heart function. Incorporating healthy fats, including olive oil, avocado, flaxseed, and fatty fish like salmon or mackerel, provides omega-3 fatty acids that reduce the risk of heart problems. Reducing the consumption of trans fats, saturated fats, sugar, and salt is equally important. Excessive sugar contributes to obesity and diabetes, both of which are significant risk factors for heart disease, while too much salt increases the risk of high blood pressure. Flavorful herbs and spices can be used to replace excess salt without compromising taste.
Equally vital are lifestyle changes that promote heart health. Staying physically active helps manage weight, improves circulation, and supports the natural production of nitric oxide, a molecule essential for optimal cardiovascular function. Just 30 minutes of moderate-intensity activity each day, such as walking, cycling, or swimming, can make a difference. Alongside activity, ensuring seven to nine hours of quality sleep allows the body to rest, repair, and maintain a healthy cardiovascular system.
Avoiding harmful habits is another key factor. Smoking damages the arteries, increases fatty deposits, and significantly raises the risk of cardiovascular disease. Even second-hand smoke can elevate the risk of stroke. While some turn to e-cigarettes in an effort to quit, these too can increase heart-related risks. On a more positive note, quitting smoking at any stage can significantly reduce the risk of heart disease. Similarly, cutting back on alcohol protects cardiovascular health. Excessive drinking is linked to high blood pressure and obesity, but moderation—such as alternating alcoholic drinks with water or opting for non-alcoholic alternatives—can lessen its impact.
Stress management also plays a powerful role in protecting the heart. Chronic stress can elevate blood pressure, raise cholesterol, and lead to harmful coping behaviors such as overeating or smoking. It also increases the release of stress hormones like cortisol, which in turn heightens the risk of heart disease. Finding ways to manage stress, whether through yoga, meditation, breathing exercises, or engaging in enjoyable activities, brings both mental balance and measurable physical benefits.
Monitoring health markers completes the picture of prevention. Regular check-ups to track blood pressure, cholesterol, and blood sugar levels help catch potential problems early. Today, wearable technology such as smartwatches and fitness trackers makes it easier to monitor heart rate, activity levels, sleep patterns, and other vital signs in real time. These data points, when shared with healthcare professionals, can provide valuable insights, particularly for individuals at higher risk.
In our fast-paced world, the steps to better heart health do not need to be complicated. Whether by making mindful food choices, engaging in regular movement, reducing harmful habits, managing stress, or keeping a close watch on key health metrics, every effort counts. Even the smallest changes today can pave the way for a healthier heart and a stronger future.
