Why heart health matters
The heart is a resilient organ, but its wellbeing hinges on everyday choices. Building heart-healthy routines doesn’t require drastic changes; it starts with simple, consistent actions that support blood pressure, cholesterol, and overall fitness. By combining nourishing habits, regular movement, and regular medical checks, you can reduce your risk of cardiovascular disease and improve your quality of life.
Simple daily habits that strengthen the heart
Fruits and vegetables every day. A diet rich in fresh produce provides fiber, vitamins, minerals, and antioxidants that support blood vessels and heart function. Aim to fill half your plate with colorful fruits and vegetables at most meals.
Include fatty fish a couple of times weekly. Fish such as salmon or sardines supply omega-3 fatty acids that can help manage triglycerides and inflammation, supporting a healthier heart rhythm and vessel function.
Nuts, seeds and moderate portions. A modest daily handful of nuts or seeds adds heart-friendly fats, protein, and fiber. Mind portions to keep calories in check while reaping benefits for cholesterol and satiety.
Limit salt, sugar, and ultraprocessed foods. Reducing sodium helps control blood pressure, while minimizing added sugars and highly processed items lowers the risk of metabolic issues that burden the heart.
Prioritize sleep and manage stress. Consistent, quality sleep supports cardiovascular health, while stress management techniques—breathing exercises, mindfulness, or leisure activities—can reduce heart strain over time.
The importance of movement
Regular physical activity is one of the most influential factors in preventing cardiovascular disease. Health guidelines 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 routines help control blood pressure, lower bad cholesterol, and maintain a healthy weight. In addition to structured workouts, incorporate small, practical activities daily: take the stairs, walk to work, or dance with family and friends. Consistency matters more than intensity when it comes to protecting your heart.
Medical checks that save lives
Healthy habits are complemented by regular medical screenings. Routine measurements of blood pressure, glucose, and cholesterol, along with periodic heart evaluations, enable early detection of risk factors and timely treatment. Talk to your healthcare provider about a personalized screening plan, and don’t delay when you notice unusual symptoms like chest discomfort, shortness of breath, or persistent fatigue.
The Colombia context
Cardiovascular diseases continue to pose a significant public health challenge in Colombia. In 2022, cardiovascular diseases were the leading cause of death, with a rate of 175.73 deaths per 100,000 people. Ischemic heart disease accounted for 96.57 deaths per 100,000, followed by cerebrovascular diseases at 33.53 per 100,000, according to the Ministry of Health. In 2023, cardiovascular causes claimed about 80,000 lives. By 2024, heart-related conditions represented 17% of total deaths, with ischemic heart disease remaining the most common form. While these numbers are sobering, the trend also highlights that most cases are preventable through healthier habits, regular exercise, adequate sleep, and routine medical checks.
Practical steps to start today
- Plan meals around vegetables, fruits, whole grains, and lean proteins, and limit ultra-processed foods.
- Schedule at least 150 minutes of moderate activity per week, or 75 minutes of vigorous activity, plus daily movement like walking or climbing stairs.
- Set a bedtime routine to improve sleep quality and try stress-reduction techniques such as deep breathing or short mindfulness sessions.
- Get a preventive health check: blood pressure, glucose, and cholesterol, with a clinician’s guidance on risk management.
- Avoid tobacco and limit alcohol; if you smoke, seek help to quit and protect your heart long-term.
Whether you live in Colombia or elsewhere, adopting these heart-healthy habits can make the difference between a heart that’s at risk and one that stays strong for years to come. Small, steady steps today add up to meaningful protection tomorrow.
