Prevention starts with our everyday life!
Our heart works nonstop, day and night, keeping blood circulating and delivering oxygen and nutrients to every cell in the body. Although it is one of the most vital organs we have, we often put off caring for it until a symptom or health problem appears.
World Heart Day, observed every year on September 29, reminds us that cardiovascular health is not only a concern for people already diagnosed with a condition. It concerns all of us, regardless of age, sex or fitness level.
The World Heart Federation’s message for 2026 is “Heart Disease Can Hide in Plain Sight: Don’t Miss a Beat”. This year’s campaign focuses on recognizing symptoms, protecting the heart and the need for meaningful prevention.
The most important message is simple: prevention is not a one-off action, but a daily choice that starts with diet, physical activity, avoiding smoking and regular check-ups.
Cardiovascular disease: A major public health challenge
Cardiovascular diseases are the leading cause of death worldwide. According to the World Health Organization (WHO), approximately 19.8 million people died from cardiovascular diseases in 2022, representing about 32% of all deaths globally. Around 85% of these deaths were due to heart attack and stroke.
Cardiovascular diseases include conditions affecting the heart and blood vessels, such as:
- Coronary artery disease
- Myocardial infarction (heart attack)
- Heart failure
- Arrhythmias
- Stroke
- Peripheral artery disease
- Congenital heart disease
Many of these diseases are linked to modifiable risk factors. This means that identifying and managing them early can significantly help reduce cardiovascular risk.
What are the main risk factors?
Cardiovascular health is influenced by a combination of genetic, environmental and behavioral factors. Some, such as age and family history, cannot be changed. Others, however, are directly related to our daily habits.
1. High blood pressure
Hypertension is one of the most important risk factors for heart attack, stroke, heart failure and other complications.
What makes it particularly dangerous is that it often causes no noticeable symptoms. A person can have high blood pressure without feeling that anything is wrong.
Regular blood pressure checks and medical evaluation of the results are important, especially when there is a family history or other risk factors.
2. High cholesterol
LDL cholesterol, also known as “bad” cholesterol, can contribute to the formation of atherosclerotic plaques on artery walls.
Over time, the build-up of these plaques can restrict blood flow or lead to the sudden blockage of a blood vessel.
Cholesterol is assessed through blood tests and should be evaluated in the context of the person’s overall cardiovascular profile.
3. Diabetes and high blood sugar
Diabetes is associated with an increased risk of cardiovascular complications, especially when blood glucose remains poorly controlled.
Systematic monitoring of blood sugar, a suitable diet, physical activity and adherence to the treatment recommended by the doctor are key elements of prevention.
4. Smoking and a sedentary lifestyle
Smoking damages the blood vessels and increases cardiovascular risk. Quitting is an important step in protecting the heart.
At the same time, lack of physical activity is linked to an increased risk of hypertension, lipid disorders, diabetes and obesity.
5. Excess weight and abdominal fat
Excess body weight, especially when accompanied by increased abdominal fat, is associated with metabolic disorders that burden cardiovascular health.
Gradually improving eating habits and staying active can help manage weight and improve key metabolic markers.
6. Stress, sleep and environmental factors
Chronic stress, insufficient rest and air pollution are also factors that should be taken into account in an overall approach to cardiovascular health.
Prevention, therefore, is not limited to a single test or a single dietary change. It requires a holistic approach to lifestyle and, where needed, appropriate medical follow-up.
Eating for a healthy heart: What should be on our daily plate?
Diet is one of the most important factors we can influence to protect our heart.
Adopting a balanced eating pattern helps regulate blood pressure, cholesterol and blood sugar, while supporting a healthy body weight.
The Mediterranean diet, with its emphasis on plant foods, olive oil, legumes, fruit, vegetables and fish, is an eating pattern associated with cardiovascular protection. European prevention guidelines recognize the importance of a diet in which the main source of fat is unsaturated fats, such as those found in olive oil.
Foods worth choosing more often
Fruit and vegetables
They provide fiber, vitamins, minerals and antioxidants. The goal is to make them a daily part of our meals, with a variety of colors and seasonal choices.
Olive oil and nuts
They contain mainly unsaturated fats. They can replace sources of saturated fat as part of a balanced diet.
Legumes and whole grains
They provide fiber and help us feel full. Eating them regularly helps build an eating pattern based on more plant foods.
Fish and seafood
Oily fish, such as sardines and salmon, contain omega-3 fatty acids. They can be included regularly in a balanced weekly meal plan.
What should we limit?
The World Health Organization highlights the importance of reducing excessive intake of salt, sugar and unhealthy fats to prevent cardiovascular disease.
In our daily lives, we can limit:
- Ultra-processed foods high in salt.
- Cold cuts and frequent meals with processed meat.
- Fried foods and foods high in saturated or trans fats.
- Sugary soft drinks and frequent sweets.
- Excessive alcohol consumption.
Special attention should be paid to “hidden” salt that we consume without realizing it, as it can be found in bread, cheese, ready-made sauces, packaged snacks and convenience foods.
A practical solution is to choose fresh foods more often, read labels, and use herbs, lemon and spices to add flavor to our meals.
Movement and exercise: The heart needs activity
Regular physical activity helps maintain a healthy body weight and improves blood pressure, cholesterol and blood glucose.
There is no need to start with intense exercise or demanding gym programs. For someone with a sedentary lifestyle, even small changes can be a good start.
Practical ideas for moving more:
- Walking for 20–30 minutes, depending on fitness level.
- Taking the stairs instead of the elevator, where possible.
- Short movement breaks during work.
- Light cycling or swimming.
- Strength exercises adapted to our abilities.
For adults, the CDC sets a general target of at least 150 minutes of moderate-intensity physical activity per week.
People with known heart disease, significant symptoms or who have been inactive for a long time should talk to their doctor before starting a new, intense exercise program.
Preventive check-ups: Don’t wait for symptoms to appear
One of the key messages of World Heart Day is that many cardiovascular conditions can develop without obvious warning signs.
High blood pressure and high cholesterol, for example, often cause no symptoms. In some cases, a heart attack or stroke may be the first sign of an underlying vascular disease.
Depending on age, medical history and the doctor’s assessment, a preventive check-up may include:
- Blood pressure measurement.
- Cholesterol and triglyceride testing.
- Blood glucose or glycated hemoglobin (HbA1c) testing, when indicated.
- Assessment of body weight and waist circumference.
- Evaluation of family history and overall cardiovascular risk.
Not everyone needs the same tests or the same frequency of check-ups. Your doctor can determine the right prevention plan and, if needed, recommend medication.
A healthy diet and exercise are important, but they do not replace treatment prescribed for hypertension, diabetes or dyslipidemia.
Heart attack symptoms: When should we seek help immediately?
Recognizing the symptoms can make a critical difference.
According to the WHO, the most common symptoms of a heart attack include pain or discomfort in the center of the chest, which may spread to the arms, the left shoulder, the elbows, the jaw or the back.
Other symptoms may include:
- Shortness of breath or difficulty breathing.
- Nausea or vomiting.
- Dizziness or feeling faint.
- Cold sweat.
- Unusual paleness.
Symptoms do not necessarily all appear together or with the same intensity in every person.
If a heart attack or stroke is suspected, contact emergency medical services immediately. Do not wait for the symptoms to subside and do not attempt to drive yourself to the hospital.
Also, the absence of severe pain does not rule out a serious cardiovascular event.
Women and cardiovascular health: Prevention matters at every age
Women’s cardiovascular health requires particular attention, as recognizing symptoms and assessing risk factors should not be based on stereotypes.
Menopause, high blood pressure, diabetes, smoking and family history are all factors worth discussing with a doctor as part of overall prevention.
In addition, women may experience symptoms such as shortness of breath, nausea, dizziness, unusual fatigue or discomfort in the back and jaw. These symptoms are not exclusive to women, nor are they enough on their own for a diagnosis, but they should not be ignored when they are new, severe or unexplained.
Awareness and timely medical evaluation are essential steps of protection.
Our heart deserves care every day
World Heart Day is not just a date on the calendar. It is an opportunity to reflect on how important our daily choices are for our health and quality of life.
A balanced diet, regular movement, avoiding smoking, managing risk factors and seeking medical help promptly are the key pillars of cardiovascular prevention.
We don’t need to change everything overnight. We need to start from where we are and take steady steps toward a healthier lifestyle.
Because the best time to take care of our heart is today.
Sources and scientific references
- World Health Organization (WHO). Cardiovascular diseases (CVDs). Fact sheet, 31 July 2025.
- World Heart Federation. World Heart Day 2026 – Heart Disease Can Hide in Plain Sight: Don’t Miss a Beat.
- Centers for Disease Control and Prevention (CDC). Preventing Heart Disease, 28 January 2026.
- European Society of Cardiology (ESC). 2021 ESC Guidelines on cardiovascular disease prevention in clinical practice. European Heart Journal.
- European Society of Cardiology (ESC). 2024 ESC Guidelines for the management of elevated blood pressure and hypertension. European Heart Journal.
Note: This article is for informational purposes only and does not replace personalized medical advice, diagnosis or treatment.
