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With UAE hospitals reporting a concerning rise in heart attacks, here are some ways to boost your cardiac health while living in the emirates
4 July 2024
| Last updated on 5 July 2024
We only get one heart, and it's important to take care of it.
Cardiac disease is estimated to cause around 18 million deaths worldwide every year, according to The Economic Times.
Speaking to Khaleej Times, Dr. Juwairia Alali, President of the Emirates Cardiac Society, reported that hospitals across the UAE have been seeing an uptick in the number of people in their early 30s admitted due to a heart attack.
As per research, incidences of premature coronary heart diseases in the UAE, which can lead to dangerous heart attacks, occur about 10-15 years earlier than in other countries.
"It is imperative that we begin making a positive change and raise awareness for all UAE citizens on the importance of leading a healthy lifestyle," Dr. Juwairia Alali added.
Below are some everyday habits and changes you can add to your lifestyle, to help boost your heart health.
1. Improve Your Quality of Sleep
With more UAE residents under 30 years old suffering from heart attacks and other cardiac diseases, it's more important than ever to be mindful of your heart's health.
One lifestyle change that is hugely overlooked when it comes to our cardiac health is our quality of sleep.
According to an article by Johns Hopkins Medicine, "your risk for heart disease and heart attack goes up" when you don't have proper sleeping patterns. Having a regular bed time, sleeping at least eight (8) hours, and avoiding caffeine in the evenings before bed can do wonders to improve your heart's health.
To fall asleep faster in the evenings, sleep experts at Johns Hopkins recommend keeping your bedroom calm, dark, quiet, and avoid using your bed to watch TV, working, or browsing the web on your devices.
2. Avoid Sitting Too Much and Do More Physical Activity
Being physically active can lower the risk of heart attacks by over 60% for people with obesity and diabetes, according to a recent 2024 study.
Adults are recommended to aim for at least 10,000 steps per day. If you find yourself walking 5,000 steps or less on most days, it's the sign of a sedentary lifestyle and may increase the risk of heart and circulatory diseases such as a heart attack and stroke, said the British Heart Foundation.
Johns Hopkins Cardiologist Erin Michos warned that sedentary behavior "can also increase your risk of dying, either from heart disease or other medical problems".
3. Quit Smoking For Good
Cigarette smoking is linked to about 8 million deaths per year worldwide, claims the World Health Organisation (WHO), making it one of the largest health threats to humans.
The US National Heart, Lung, and Blood Institute has warned against smoking tobacco or even vaping, which can harm nearly every organ in the body including the heart, lungs, mouth, digestive organs, bones, eyes, reproductive organs, and bladder.
This results in health problems including heart attacks, lung diseases such as chronic obstructive pulmonary disease (COPD) and bronchitis, and even cancer.
It's important to quit smoking for good, or if you are struggling to stop smoking, at least significantly cut down on how much tobacco you take.
4. Be Mindful of Your Diet Choices
Aiming for heart-healthy diet choices can help reduce your risk of heart problems. A Harvard Health article recommends adding "minimally processed vegetables, fruits, whole grains, and beans" to your grocery list.
List of heart-healthy foods to add to your daily diet:
- Whole grains are a rich source of fiber that can help maintain healthy cholesterol levels. Consider brown or wild rice, oats, whole-grain breads and baked goods, whole-what pasta, couscous, and whole-grain breakfast cereals.
- Fresh fruits such as berries, or canned fruits with no added sugar.
- Leafy greens can lower the risk of heart disease by 12%, such as spinach, kale, and bok choy.
- Try to add more fresh vegetables to your daily meals. Veggies like tomatoes, carrots, edamame, and beets are recommended.
- Opt for nonfat or low-fat milk and dairy products.
- Add heart-healthy proteins such as fish, legumes, nuts, and lean meats.
- Choose healthier unsaturated fats for your meals, like olive oil, sunflower oils, soybean oils, corn oils, and avocados.
5. Keep Track of Your Stress Levels and Manage It
Constantly feeling stressed all the time may increase high blood pressure, which can put you at risk for heart attack and stroke, confirmed the American Heart Association.
While some levels of stress can help people be more productive, creative, or react better in dangerous scenarios, but research studies have warned that long-term stress can impact heart health
"Chronic stress has been shown to be associated with increased cardiovascular events," Dr. Ernesto L. Schiffrin, Physician-in-Chief, told the American Heart Association.
6. Speak With a Professional Doctor
Whether you want a general overview of your heart health or you worry about a family history of cardiac disease, we would also recommend consulting with a professional doctor in the UAE.
A cardiac health expert can work together with you to develop a heart-health plan, to make positive life-saving choices.
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