WORLD HEART DAY: “DON’T MISS A BEAT” – TAKE CARE OF YOUR HEART BEFORE IT’S TOO LATE

In conjunction with World Heart Day which is celebrated every 29 September, this year's theme is "Don't Miss a Beat" which carries the message that we should be aware of the early signs of heart problems and act immediately for heart health.

Heart disease remains the number one cause of death in Malaysia. According to the Malaysian Ministry of Health, more than 50,000 deaths each year are due to cardiovascular disease. This equates to 1 in 4 deaths in the country.

More worryingly, a study by the National Heart Institute (IJN) found that almost 15% of heart attack patients were under 50 years old, showing that the burden of the disease is increasingly affecting young people. A sedentary lifestyle, unhealthy diet, smoking and work stress are the main contributing factors.

Step 1 – Early Health Checkup. Many Malaysians only find out they have high blood pressure or high cholesterol after a heart attack. Regular health checkups at least once a year can detect problems early.

Step 2 – Quit Smoking. Smoking is the biggest risk factor. Nicotine and other chemicals damage blood vessels and accelerate the clogging of arteries. Quitting smoking can reduce your risk of heart attack within two years.

Step 3 – Healthy Eating. Practice the “Malaysian Healthy Plate” concept. Fill half your plate with vegetables and fruit, a quarter with healthy protein such as fish, skinless chicken or legumes, and the other quarter with high-fiber carbohydrates such as brown rice.

Reduce fried foods, sugary drinks and fast food. Drink plenty of plain water and avoid carbonated drinks.

Step 4 – Physical Activity. Moderate exercise such as brisk walking, cycling or swimming for 30 minutes a day, five days a week helps lower blood pressure, control weight and reduce stress.

For those who work in an office, try to get up every 30 minutes for a quick stretch or a short walk. “Sitting is the new smoking” – sitting for too long increases the risk of heart disease.

Step 5 – Manage Stress & Get Enough Sleep. Prolonged stress increases levels of the hormone cortisol which can damage the heart. Make time for calming activities such as praying with devotion, dhikr, meditation or a favourite hobby.

Sleeping at least seven hours a day is important for the recovery of heart function and the immune system.

Government & Community Role. Government and local authorities are encouraged to provide more parks, walking paths and awareness campaigns at the community level. Schools can also introduce healthy eating and exercise modules as weekly activities.

The Role of Employers. Employers can organize employee wellness programs such as annual health screenings, daily step challenges and regular health talks. These investments reduce employee sick leave and increase productivity.

It is important to raise awareness of heart health at all levels. The cost of treating heart disease is high, and prevention is much cheaper than treating a heart attack after it has occurred.

The theme “Don’t Miss a Beat” reminds us that every moment counts. Don’t wait until the first heart attack. Take steps today for a healthy heart – because a healthy heart means a longer, more productive and happier life.

Dr. Ummi Nadira Daut
Respiratory Medicine Specialist
Respiratory Unit, Department of Medicine
Faculty of Medicine & Health Sciences, UPM
Area of ​​Expertise: Lung Disease & Respiratory Health
E-mel: umminadira@upm.edu.my

Date of Input: 26/09/2025 | Updated: 26/09/2025 | nadia_rahman