Don’t miss a beat: Start saving your heart right away

Healthy habits and timely care can help prevent heart disease from disrupting lives.

Prof. Dr. Moeen Uddin Ahmed  Senior Consultant,  Clinical & Interventional Cardiology,  Unico Hospitals PLC

World Heart Day is a reminder to recognise heart disease, seek timely care and press for stronger prevention. “Don’t Miss a Beat” encourages us to notice symptoms hiding in plain sight and act before they become life-threatening.

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About three-quarters of cardiovascular disease deaths occur in low- and middle-income countries. In Bangladesh, our clinical experience suggests that first heart attacks often occur around age 50, roughly a decade earlier than in Western populations. Yet much premature heart disease can be prevented through healthier lifestyles, early screening and affordable healthcare.

Prevention should begin early. Physical inactivity, unhealthy diets, tobacco use and obesity can increase risk from adolescence onwards. A family history of premature heart attacks also matters, particularly in first-degree relatives affected before 55 in men or 65 in women.

As people grow older, diabetes, high blood pressure and unhealthy cholesterol levels become increasingly important. These conditions can damage arteries and encourage plaque accumulation, raising the likelihood of heart attacks. Excess body fat can compound these risks.

Symptoms are not always obvious. Unusual fatigue, reduced exercise tolerance, persistent nausea, indigestion or dizziness may warrant medical assessment. Dismissing discomfort as “gas” or “acidity” can delay treatment.

Several practical steps can help protect the heart.

Eat a balanced diet with plenty of vegetables, fruits, whole grains and nuts. Limit salt, added sugar, saturated fat and trans fats, and reduce heavily processed foods.

Stay active. Adults should aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity weekly. Children and adolescents need at least 60 minutes of moderate-to-vigorous activity daily. Walking more and taking the stairs can help build movement into everyday routines.

Maintain a healthy weight through sustainable eating and exercise habits. Avoid tobacco in every form, including electronic products, and avoid second-hand smoke. Avoiding alcohol also supports overall health.

Manage stress through exercise, relaxation, leisure and time for activities you enjoy.

“Know your numbers”: monitor blood pressure, blood sugar, cholesterol and body weight, and discuss screening needs with your doctor. Take prescribed medicines consistently; normal blood pressure while taking treatment is not a reason to stop medication without medical advice.

Addressing one risk factor alone is insufficient. Prevention requires attention to overall lifestyle, alongside medical care when needed. Regular check-ups can identify problems before symptoms appear.

Personal choices also depend on the environments in which people live. Policymakers must help make healthy living accessible through cleaner air, affordable nutritious food, effective regulation and community spaces that encourage physical activity. Accessible screening and treatment are equally essential. These measures can help more people sustain healthier habits and obtain care before preventable illness disrupts their lives.

Start early, stay informed and seek medical care promptly. Don’t miss a single beat.