Healthy Habits That Strengthen the Heart
The recipe to care for this vital organ is simple and within reach of everyone. Emphasize daily, fresh fruits and vegetables, include oily fish twice a week, and enjoy nuts and seeds in moderation. Reduce salt, added sugars, and ultra-processed foods. Prioritize quality sleep and effective stress management, as these factors collectively support long-term heart health.
Key Daily Habits
- Eat fresh fruits and vegetables every day, aiming for a colorful plate with diverse nutrients.
- Include fatty fish such as salmon or sardines at least twice weekly for heart-smart omega-3 fats.
- Include nuts and seeds in moderate portions as part of a balanced diet for healthy fats and fiber.
- Limit salt, refined sugars, and ultra-processed foods to help manage blood pressure and weight.
- Prioritize sleep and practice stress-reduction techniques such as mindful breathing, yoga, or gentle stretching.
The Importance of Movement
Regular physical activity is one of the most decisive factors in preventing cardiovascular disease. Specialists recommend at least 150 minutes of moderate-intensity exercise per week (for example, brisk walking, cycling, or swimming) or 75 minutes of vigorous activity. These activities help control blood pressure, reduce bad cholesterol, and maintain a healthy weight. Everyday actions count too—taking the stairs, walking to work, or dancing can keep the heart active and strong.
Incorporating Activity Into Your Routine
Small, consistent efforts add up. Break workouts into shorter sessions, try active commuting, or schedule short walks after meals. If you have not exercised recently, consult a healthcare professional before starting a new routine to tailor it to your needs.
Medical Checkups That Save Lives
Alongside healthy habits, regular medical examinations are crucial for early detection of risk factors. Monitor blood pressure, check glucose and cholesterol levels, and undergo routine cardiology checks as recommended by your healthcare provider. Early detection enables timely interventions, reducing the risk of serious complications and improving outcomes.
Cardiovascular Health in Colombia
In Colombia, heart diseases have historically been a leading cause of death. For instance, 2022 data showed cardiovascular diseases as the top cause of mortality, with rates around 175.73 deaths per 100,000 people and ischemic heart disease at 96.57 per 100,000. Cerebrovascular diseases accounted for 33.53 per 100,000. By 2023, nearly 80,000 deaths were attributed to cardiovascular causes, and in 2024 heart problems represented about 17% of total deaths, with ischemic heart disease remaining the most common. These figures underscore the preventable nature of many cases through lifestyle changes, early detection, and reducing exposure to risk factors such as smoking. Public health efforts focused on nutrition, physical activity, and preventive screenings can make a meaningful difference for Colombians and other populations facing similar challenges.
Take Action Today
Adopting heart-friendly habits can make a real difference between a vulnerable heart and one that beats strongly for years. Start small: add a vegetable-rich serving to each meal, commit to a daily 20–30 minute walk, and schedule a routine checkup. If you smoke, seek support to quit. The journey to better cardiovascular health is ongoing, but every healthy choice counts—especially on World Heart Day and every day thereafter.
