5 Simple Habits for a Healthier Heart

September 12, 2025

Did you know that cardiovascular disease accounted for 30.5% of all deaths in Singapore in 2024? That means almost 1 in 3 deaths was due to heart disease or stroke1. Early diagnosis and treatment can save lives, improve quality of life in the early stages, and even slow the progression of related conditions that share common risk factors, also known as comorbidities.

Many early signs of heart disease are asymptomatic; they appear without obvious symptoms. This is why prevention and regular heart health screening are so important.

This World Heart Day, here are five ways to protect your heart health:

1. Quit smoking (or don’t start)

Nicotine exposure affects both short- and long-term health. In the short term, it can raise heart rate, blood pressure, and breathing rate. Over time, nicotine has been linked to impaired brain development in adolescents, increased cancer risks, and even resistance to cancer treatments. It is also associated with insulin resistance, raising the risk for type 2 diabetes. Exposure to secondhand smoke also poses risks

2. Exercise regularly and manage your weight

Exercise can be very beneficial to the body. Adults should aim for at least 150 minutes of exercise per week, that can be divided during the week to account for 30 minutes of exercise per day.

Achieving and maintaining a healthy weight is crucial for cardiovascular well-being. The Health Promotion Board (HPB) of Singapore recommends a Body Mass Index (BMI) between 18.5 and 22.9 to support optimal health.

3. Eat a balanced diet

A heart-friendly eating pattern should include:

Whole foods
Plenty of fruits and vegetables
Lean protein
Nuts and seeds
Healthy oils, such as olive or canola, instead of tropical oils

The Mediterranean diet is also recommended by Dr Tan Svenszeat, Interventional Cardiologist at Orchard Heart Specialist, as it is highly beneficial for overall health. This eating style emphasises more vegetables and fruits, less oil, reduced red meat, and a greater intake of fish.

4. Care for your mental health

Mental health conditions such as anxiety and depression can negatively affect heart health, while existing heart disease can also take a toll on mental well-being. These challenges are more than just “feeling unhappy” they involve biochemical changes that increase vulnerability to other health problems, including heart disease. If stress or anxiety becomes overwhelming, it’s important to seek support to manage your mental health.

5. Go for regular health checks

A regular health checkup helps identify your risk of heart disease or stroke, so you can take steps to protect your health. During the check, your doctor will assess key risk factors, including:

Blood pressure
Cholesterol levels
Diet and physical activity habits
Medical and family history

Using this information, your doctor will estimate your risk of having a heart attack or stroke within the next five years – classified as low, moderate, or high.

The process typically includes:

A conversation with your doctor
They will talk through your lifestyle, personal health history, and any family risk factors.
A plan to manage your risk
Depending on the results, your doctor may recommend continuing your current habits or offer advice and support to help you make healthier choices.

Heart conditions are one of the leading causes of death worldwide, but they can be managed effectively when detected early. Adults are advised to begin regular heart screenings from around age 20, especially if they have risk factors.

Don’t wait for symptoms, schedule your screening today and take the first step towards a healthier heart.

Reviewed by: Dr Tan Svenszeat, Interventional Cardiologist, Orchard Heart Specialist

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