As Nigerians join the rest of the world to mark World Heart Day today, an internal medicine physician, Dr. Olusina Ajihahun, has advised everyone to adopt healthier habits that will protect the heart and reduce the rising cases of hypertension, stroke, and heart disease in the country.

Ajihahun explained that many people only think of their heart when sickness strikes, but preventive care is more effective and cheaper than treatment.

He stressed that simple lifestyle changes could go a long way in keeping the heart strong.

Here are eight heart-healthy tips he recommended:

Check your blood pressure regularly

High blood pressure is called a “silent killer” because it often shows no symptoms. Regular checks help you detect problems early.

Reduce salt intake

Too much salt raises blood pressure. Ajihahun advised Nigerians to reduce seasoning cubes and processed foods that contain hidden sodium.

Cut alcohol

Excessive alcohol weakens the heart muscles and raises blood pressure. He said moderation or total avoidance is best.

Avoid smoking

Smoking damages blood vessels and reduces oxygen flow, making the heart work harder. Quitting protects both the lungs and the heart.

Exercise often

At least 30 minutes of brisk walking five times a week strengthens the heart, improves circulation, and reduces stress.

Take your medication as prescribed

For those already on drugs for blood pressure, diabetes, or cholesterol, Ajihahun stressed the importance of strict adherence. Skipping doses increases risks.

Don’t miss routine health checks

Regular visits to the doctor help track heart health and detect early warning signs.

Eat healthy

A diet rich in vegetables, fruits, whole grains, fish, and nuts is vital for long-term heart health. He advised cutting down fried foods and fizzy drinks.

Ajihahun urged Nigerians not to wait until complications set in before caring for their hearts. “Your heart works every second of your life. The least you can do is protect it with small, consistent actions,” he said. (The Guardian)