Heart Health in Malaysia: A Guide to Preventing Heart Attack and Heart Disease
Cardiovascular diseases (CVDs) are arguably the leading cause of death globally, taking approximately 18 million lives annually. In fact, heart disease is one of the leading causes of death in Malaysia. However, the good news is that CVDs are largely preventable, and there are many steps one can take to decrease the risk of heart attack and other heart-related illnesses.
What is heart disease?
Heart disease is a range of conditions affecting the heart and blood vessels. These include coronary heart disease, heart failure, heart valve disease, arrhythmias, congenital heart defects, and rheumatic heart disease. These diseases may lead to serious complications, including heart attack and stroke, when left untreated.
Heart disease in Malaysia
According to Malaysia’s department of statistics, heart disease accounted for 17.0 per cent of the 109,155 medically certified deaths in 2020.
Furthermore, the prevalence of hypertension in adults aged 18 years and above is 30.3%, and the prevalence of diabetes is 18.3%. These two conditions are major risk factors for heart disease.
Heart disease symptoms
The symptoms of heart disease vary depending on the type of condition one may have. However, the most common symptoms include chest pain, discomfort, shortness of breath, fatigue, and dizziness.
Causes of heart disease
The causes of heart disease can be multifactorial, with genetics, lifestyle factors, and medical conditions all playing a role. Nonetheless, the major risk factors for heart disease include high cholesterol, excessive smoking, obesity, lack of physical activity, and diabetes.
Heart disease treatment
The treatment for heart disease will depend on the type and severity of the condition. Treatments can range from lifestyle changes, such as dietary modifications and exercise, to medications and surgery.
How to improve heart health and prevent heart disease?
Here are some practical tips to improve one's heart health and dramatically reduce the risk of heart disease:
Eat a balanced, healthy diet
A balanced, healthy diet is essential for good heart health. So, aim to eat various vegetables, fruits, lean protein, and healthy fats. Also, avoid processed foods and those high in saturated fats, added sugars, and salt.
Don’t smoke
Smoking is a significant risk factor for heart disease. So quitting is the best option to prevent heart disease if you're a habitual smoker.
Limit alcohol
Excessive alcohol consumption may increase one's risk of high blood pressure and heart disease. So, if you choose to drink alcohol, do so in careful moderation.
Maintain a healthy weight
Obesity is the major risk factor for heart disease as it is directly linked to most chronic conditions like hypertension and diabetes. So, maintaining a healthy weight via healthy dieting and regular exercise can help improve your heart health.
Exercise
Regular exercise may help improve overall heart health and reduce the risk of heart disease. Aim to get at least 90 minutes of moderate-intensity exercise per week. Additionally, exercise helps you maintain a healthy weight, reducing the risk of high blood pressure.
Get quality sleep
Poor sleep quality may increase your risk of high blood pressure and heart disease. So, aim for at least 7 to 8 hours of quality sleep per night.
Manage stress
Chronic stress can also increase your risk of heart disease. So, find healthy ways to manage stress, like exercise, regular meditation, or spending time on hobbies or with loved ones.
Take charge of medical conditions
Poor management of medical conditions like high blood pressure, high cholesterol, and diabetes may increase the risk of this condition. So, adhere to your healthcare provider's recommendations to manage these conditions. These may include lifestyle modifications and medication regimens.
Blood pressure
High blood pressure may damage your arteries by making them less elastic. This consequently decreases blood and oxygen flow to your heart and may lead to heart disease. Therefore, working with your doctor to manage your blood pressure if you are hypertensive is essential.
Cholesterol
High levels of cholesterol may increase your risk of heart disease. This is because high cholesterol can lead to the development of fatty deposits in blood vessels. Eventually, these deposits incrementally grow, obstructing bloodflow through one's arteries.
Diabetes
The CDC reports that people with diabetes are twice as likely to experience heart disease or a stroke than individuals without this condition. So, effective diabetic prevention and management is a core part of maintaining optimal heart health.
Critical illness insurance to cover heart disease
In addition to the steps above, it is also essential to consider getting critical illness insurance to protect you financially in case of a heart disease diagnosis.
Prudential’s insurance cover optimally provides financial protection if one is diagnosed with a critical illness, including heart disease, by covering the cost of medical treatment and other expenses associated with the condition. It, thus, provides the policyholder peace of mind during an uncertain time.
Conclusion
Heart disease is a major health concern in Malaysia, but the good news is that it is largely preventable through lifestyle modifications and medical management of underlying conditions.
Following the tips outlined in this guide can improve your heart health and decrease the risk of heart attack and other heart-related illnesses. It is also important to stay informed about the latest research and guidelines related to heart health and to work closely with your healthcare provider to manage any underlying medical conditions.
Remember, the key to good heart health is making small, consistent changes to your lifestyle and taking charge of your health. A health insurance policy for long-term protection and peace of mind.
For more on significant long-term diseases in this nation and how to fight them, read ‘Chronic Illness in Malaysia: Strategies for Preventing Diabetes, Hypertension, and Obesity’.