Heart disease is a growing concern worldwide, and here in Saudi Arabia, it’s becoming more common than we’d like. Think about it—our daily lives are a mix of long work hours, heavy (but delicious) meals, and way too much time sitting, whether behind a desk or stuck in traffic. It’s easy to fall into habits that aren’t the best for our hearts. But here’s the good news: protecting your heart doesn’t mean giving up everything you love. With a few small, mindful changes, you can keep your heart strong and healthy without feeling like you’re making huge sacrifices.
Let’s talk about some simple, practical ways to keep your heart happy and healthy.
Eat Like Your Heart Depends on It (Because It Does!)
Food is a big part of our culture, and let’s be honest many of our favorite dishes are not exactly heart-friendly. Kabsa, mandi, and fast food may be delicious, but if they dominate your diet, your heart might not be too happy.
Try these small but impactful changes:
- Switch to healthy fats – Instead of deep-frying, try grilling or baking. Use olive oil instead of butter or margarine.
- Load up on fiber – Whole grains, legumes, and veggies help lower cholesterol and keep things moving in your digestive system.
- Make fruits and vegetables a daily habit – Fresh produce is packed with antioxidants, vitamins, and minerals.
- Reduce salt and processed foods – Too much sodium can spike blood pressure. Cut back on canned foods, chips, and restaurant meals.
- Moderate red meat intake – Try lean proteins like chicken, fish, or plant-based options.
Get Moving – Your Heart Will Thank You!
We all know exercise is important, but finding time for it isn’t always easy. Between work, family, and social commitments, workouts often take a backseat. But here’s the thing, your heart is a muscle, and just like any other muscle, it needs to be worked out to stay strong.
Easy ways to stay active:
- Make walking a habit – A 30-minute walk daily can do wonders. Park further from the entrance, take the stairs, or stroll after dinner.
- Join a local gym or group class – Whether it’s yoga, swimming, or cycling, find something you enjoy.
- Move more in your daily life – Stand up and stretch every hour, do house chores with energy, or play with your kids outdoors.
- Try a sport – Football, basketball, or even a casual game of badminton can make exercise fun.
Maintain a Healthy Weight Without Starving Yourself
Carrying extra weight, especially around your belly, increases your risk of heart disease. But losing weight doesn’t mean going on extreme diets, it’s about sustainable habits.
Simple weight management tips:
- Eat mindfully – Avoid eating in front of the TV or when you’re stressed.
- Stay hydrated – Sometimes, we mistake thirst for hunger.
- Plan your meals – This prevents unhealthy, last-minute food choices.
- Get enough sleep – Poor sleep is linked to weight gain and heart issues.
Quit Smoking – Your Heart (and Lungs) Will Love You
If you smoke, quitting is one of the best things you can do for your heart. Smoking damages blood vessels, raises blood pressure, and significantly increases your risk of heart attacks. We know it’s not easy, but it’s definitely worth it.
Tips to quit smoking:
- Find a hobby to make yourself busy.
- Get support from family, friends, or a doctor.
- Identify and avoid smoking triggers.
- Try nicotine replacement therapy if needed.
Also, watch out for excessive shisha use and electronic cigarettes (vape), many believe it’s less harmful than cigarettes, but that’s a myth. The risks are just as serious.
Manage Stress Before It Manages You
Stress is not just bad for your mental health, it directly affects your heart. In Saudi Arabia, work demands, financial pressures, and daily life challenges can pile up. Learning to manage stress is very crucial.
Ways to reduce stress:
- Take deep breaths and relax – Try meditation, prayer, or deep breathing exercises.
- Stay connected with family and friends – Social support can make a big difference.
- Engage in hobbies – Do things that bring you joy, whether it’s painting, gardening, or playing a sport.
- Prioritize good sleep – A well-rested mind handles stress better.
Get Regular Health Check-ups (Even If You Feel Fine)
High blood pressure, high cholesterol, and diabetes often have no symptoms in their early stages. The only way to know your risk is to check regularly.
Health checks you should prioritize:
- Blood pressure monitoring
- Cholesterol level tests
- Blood sugar tests (to monitor diabetes risk)
- Body mass index (BMI) assessments
If heart disease runs in your family, these check-ups are even more important.
Final Thoughts
Heart disease doesn’t have to be inevitable. Small, consistent changes in your diet, physical activity, stress levels, and regular check-ups can significantly reduce your risk. Whether you’re in Riyadh, Jeddah, or anywhere in Saudi Arabia, making heart-healthy choices today will lead to a longer, healthier life.
Contact us to book an appointment for complete health checkup