The heart is one of the hardest-working organs in our body, like a car engine, which can beat about 100,000 times per day to pump blood throughout the body. Unfortunately, nowadays, heart disease has remained the leading cause of death globally [1], and heart problems have reduced the quality of life for millions: cardiovascular disease (CVD), in particular, is the world's number one killer, causing over 18 million deaths each year [2].

The main risk factors causing heart disease include heredity and family history of heart disease, unhealthy diet, sedentary lifestyle, physical inactivity, and life stress. It should be noted that heart disease doesn't just affect the elderly, it can happen at any age, and the morbidity age assumes the youth-oriented tendency. So, it's never too young to prevent heart disease.

As we all know, prevention is better than cure. But how can we prevent heart disease? 

Here are 4 main ways to guard our hearts:

1. Eat healthily

A heart-healthy diet can improve blood pressure and cholesterol and reduce the risk of heart disease.

·Limit daily salt intake.

·Drink in moderation.

·Cut down on sugary beverages and fruit juices.

·Eat more fresh fruit, vegetables, and a variety of healthy protein sources, including fish, legumes, nuts, and seeds.

2. Get active

Staying active can help to manage common heart disease risk factors, including high blood pressure, high cholesterol, and being overweight.

· Move more. Take regular exercise or physical activity, such as walking to work and taking the stairs.

· Sit less. Get up and take breaks from your desk every 30 minutes.

3. Reduce stress

Stress management may help improve the quality of life and heart health.

· Get enough sleep. Adults need 7+ hours of sleep a night.

· Find your own hobbies or paths to decompress, such as painting, hiking, writing, and reading.

4. Get regular health screenings

Regular health screenings can facilitate early detection and treatment.

· Blood pressure, cholesterol, and glucose tests.

· Heart tests. People aged 18-39 need a heart check every 3 years, and people over 40 need to have their hearts checked every year.

Prevention is the easiest way to manage common heart disease risk factors and keep our hearts healthy. But in addition to this, people need to raise awareness about heart diseases and be prepared for a medical emergency. Schools, companies, hospitals, and medical institutions can enhance First Aid Training, and everyone can learn CPR and AED skills to help patients before the ambulance arrives. Just remember always to see a doctor if you feel uncomfortable, and no matter how skilled you are with life-saving skills, call 911 first when someone needs help.

Considering that most cases of out-of-hospital cardiac arrest (OHCA) occur in people who have coronary artery disease [3], it is recommended that these patients can have an AED at home in case of emergency, and patients' families can be trained to perform CPR and use an AED since innovative AEDs today are simple and ready to use by general people.

In short, Better Heart, Better Life. It is our heart that matters most of all, and we should protect it for long and healthy life.

References:

[1] Graciela Gutierrez. “Heart disease remains the leading cause of death worldwide.” Houston, TX -Jan 27, 2021. 713-798-4710

[2] “Heart disease.” Mayo Clinic Staff. August 25, 2022.

[3] Jacob C. Jentzer, Clifton W. Callaway. “Cardiopulmonary Resuscitation and Critical Care After Cardiac Arrest.” Cardiac Intensive Care (Third Edition), 2019