By Sunkanmi Adewunmi
Why World Heart Day Matters.
Heart disease remains the world’s number one killer, yet most cases are preventable. Each year on September 29, World Heart Day shines a spotlight on cardiovascular disease (CVD), which claims nearly 20 million lives annually—about one-third of all global deaths.
The 2025 theme, “Don’t Miss a Beat,” is a reminder to pay attention to your heart and act before warning signs appear.
Eat Smart, Live Better
Most heart problems can be prevented through healthy habits. Simple changes to diet and lifestyle make a big difference:
Fill your plate with plants: Aim for five servings of vegetables and fruits daily, along with whole grains and lean proteins like fish, beans, and poultry.
Cut back on salt, sugar, and unhealthy fats: Season with herbs instead of salt, limit sugary snacks and drinks, and avoid trans fats often found in processed foods.
Quit smoking and drink responsibly: Tobacco sharply raises heart risk. If you drink, do so in moderation.
Maintain a healthy weight: Even modest weight loss improves blood pressure and reduces strain on the heart.
Stay Active
Exercise strengthens the heart and improves blood flow. Aim for 150 minutes of moderate activity each week—like brisk walking, cycling, or dancing. Break it into shorter sessions if needed, and add strength training twice a week. Small changes, like taking the stairs or walking during TV breaks, also count. Beyond fitness, regular movement reduces stress and boosts mood—both vital for heart health.
Manage Stress and Sleep Well
Chronic stress and poor sleep can silently damage the heart. Protect yourself by:
Practicing relaxation—deep breathing, yoga, meditation, or a walk outdoors.
Staying connected—friends and family support lowers stress.
Focusing on positivity—gratitude and optimism help reduce inflammation.
Sleeping 7–9 hours—keep a consistent routine, limit screens, and create a restful space.
Don’t Skip Check-Ups
Heart disease is often a “silent killer.” High blood pressure or cholesterol may show no symptoms until an emergency strikes. Regular screenings for blood pressure, cholesterol, and blood sugar can save lives. Share your family history with your doctor, and don’t wait for warning signs—prevention is far more effective than treatment.
A Community Effort
World Heart Day is not just about individuals, it’s about collective action. Around the world, communities mark the day with health walks, school programs, fairs, and social media campaigns. Each action such as reminding a loved one to get checked, planting a heart-healthy habit, or joining awareness drives contributes to stronger, healthier communities.
Every Beat Counts
Protecting your heart doesn’t require dramatic changes, just consistent small steps. Add more vegetables to your meals, take a daily walk, practice relaxation, or book that long-overdue check-up.
As the World Health Organisation emphasises, most heart attacks and strokes are preventable.
This World Heart Day, make a simple promise to yourself and to those you love: take care of your heart. After all, every beat is truly precious, and every beat matters.
