On World Heart Day 2026, discover key tips for preventing heart disease, the link between diabetes and heart health, and warning signs that require urgent medical care. Book with ALMehwar Hospital.
World Heart Day is observed on September 29 every year to raise awareness of cardiovascular disease and encourage people to take care of their heart health, understand their risk factors, and recognize the symptoms that call for medical attention. In 2026, the global World Heart Day campaign continues under the theme “Don’t Miss a Beat,” focusing on the importance of recognizing the signs and symptoms of heart disease and never ignoring them.
Cardiovascular disease is one of the leading causes of death worldwide. However, many of its risk factors can be prevented or controlled by following a healthy lifestyle: staying physically active, avoiding smoking, eating a balanced diet, and monitoring your blood pressure, blood sugar, and blood fats (lipids).
What Are the Main Risk Factors for Heart Disease?
Heart health is influenced by a range of factors. Some of them can be controlled, while others, such as age and family history, cannot be changed.
The most important risk factors for heart and cardiovascular disease include:
- High blood pressure (hypertension).
- High cholesterol and blood fat levels.
- High blood sugar and diabetes.
- Being overweight or obese.
- Smoking and exposure to secondhand smoke.
- Physical inactivity.
- An unhealthy diet, especially one high in salt, sugar, and unhealthy fats.
- A family history of heart disease.
- Older age.
- Certain other medical conditions and health factors that may raise the risk of heart disease.
How to Keep Your Heart Healthy: 7 Practical Tips
You can support your heart health through everyday habits that help control risk factors and improve your overall health.
1. Follow a Heart-Healthy Diet
A balanced diet is one of the most important pillars of heart health. Ideally, your diet should be built on a variety of minimally processed foods, with a focus on:
- Vegetables and fruits.
- Whole grains.
- Legumes (beans, lentils, and chickpeas).
- Nuts and seeds.
- Fish and other healthy protein sources.
- Unsaturated fats instead of saturated fats whenever possible.
It is also recommended to limit foods high in salt, added sugars, and unhealthy fats, and to rely less on ultra-processed foods.
2. Exercise Regularly
Regular physical activity improves fitness and heart health, and helps you manage your weight and some of the risk factors linked to heart disease.
Examples of activities you can do, depending on your ability and health condition, include:
- Brisk walking.
- Cycling.
- Swimming.
- Running.
- Other sports and recreational activities.
3. Quit Smoking
Smoking is a major risk factor for heart and cardiovascular disease. Quitting smoking is therefore an essential step in protecting your heart, and it is also advisable to avoid ongoing exposure to secondhand smoke.
4. Maintain a Healthy Weight
Being overweight or obese can be linked to high blood pressure and abnormal blood sugar and lipid levels, all of which may increase the risk of heart disease.
5. Monitor Your Blood Pressure, Cholesterol, and Blood Sugar
Some heart disease risk factors may not cause noticeable symptoms, so you should not rely on how you feel alone to judge the health of your heart.
Depending on your condition and risk factors, regular medical follow-up may include checking your:
- Blood pressure.
- Cholesterol and blood lipid levels.
- Blood sugar level.
- Weight and body mass index (BMI).
- Family and personal medical history.
6. Get Enough Sleep
Regular, sufficient sleep is part of a healthy lifestyle. Most adults need about 7 to 9 hours of sleep per night.
7. Manage Stress
Chronic stress can affect your overall health and may push some people toward unhealthy behaviors such as smoking or overeating.
Ways that may help you manage stress include:
- Staying physically active.
- Getting enough sleep.
- Practicing relaxation techniques.
- Making time for rest and enjoyable activities.
- Staying connected with friends and family.
- Seeking professional support when needed.
What Is the Link Between Diabetes and Heart Disease?
Diabetes is associated with a higher risk of heart and cardiovascular disease, especially when it is accompanied by poorly controlled blood sugar, high blood pressure, abnormal lipid levels, or excess weight.
Factors that may explain the link between diabetes and heart health include:
High Blood Sugar
Having high blood sugar over long periods can damage blood vessels, which may increase the risk of cardiovascular complications.
High Blood Pressure
Diabetes often occurs alongside high blood pressure, which is a major risk factor for heart disease and stroke.
Abnormal Blood Lipid Levels
Diabetes can be accompanied by abnormal fat and cholesterol levels, which may increase the risk of plaque buildup inside the arteries.
Overweight and Obesity
Excess weight and obesity are risk factors for both diabetes and heart disease, so improving your lifestyle helps you address more than one risk factor at the same time.
That is why it is important for people with diabetes to stick to the treatment plan set by their doctor, monitor their blood sugar, blood pressure, and lipid levels, eat a balanced diet, and do physical activity suited to their condition.
Heart Attack Symptoms That Require Urgent Medical Help
Some people with heart disease or its risk factors may have no obvious symptoms, and a heart attack may be the first sign of an underlying blood vessel disease. That is why it is important to know the symptoms that require urgent medical care.
Seek emergency medical help if you experience symptoms such as:
- Pain, pressure, or discomfort in the center of the chest.
- Pain or discomfort spreading to the arm, shoulder, back, neck, or jaw.
- Sudden or severe shortness of breath.
- Cold sweats.
- Dizziness, extreme weakness, or feeling faint.
- Nausea or vomiting, especially when combined with other symptoms.
- Unusual or sudden fatigue.
Heart attack symptoms can vary from person to person, and some symptoms, such as unusual fatigue, nausea, or vomiting, may be more noticeable in some women.
Comprehensive Heart Care at ALMehwar Hospital
At ALMehwar Hospital, we are committed to supporting your heart health by providing medical care tailored to each case, from assessment and medical tests to follow-up and treatment based on every patient’s needs.
Your doctor determines the appropriate tests and procedures based on your symptoms, medical history, and risk factors, rather than applying the same tests to everyone.
Book Your Appointment for a Heart Health Check-Up
If you have heart-related symptoms, or risk factors such as diabetes, high blood pressure, or high cholesterol, contact ALMehwar Hospital to get the right medical evaluation.
Frequently Asked Questions About Heart Health
When is World Heart Day celebrated?
World Heart Day is observed on September 29 every year to raise awareness of cardiovascular disease and promote prevention and heart care. In 2026, the campaign focuses on the theme “Don’t Miss a Beat” and on recognizing the signs and symptoms of heart disease.
How can I keep my heart healthy?
You can support your heart health by eating a balanced diet, exercising regularly, avoiding smoking, maintaining a healthy weight, monitoring your blood pressure, blood sugar, and cholesterol as needed, and getting enough sleep.
What foods are good for heart health?
Heart-healthy choices include vegetables, fruits, whole grains, legumes, nuts, seeds, and fish, while limiting foods high in sodium, added sugars, and unhealthy fats.
Does diabetes increase the risk of heart disease?
Yes. Diabetes is linked to a higher risk of heart and cardiovascular disease, especially when combined with other factors such as high blood pressure, abnormal lipid levels, or excess weight. Controlling these risk factors and regular medical follow-up are therefore key parts of diabetes care.
When should I get my heart checked?
There is no single schedule for heart check-ups that suits everyone. The right tests and how often you need them depend on your age, symptoms, risk factors, and personal and family medical history, and your doctor will decide what is needed in your case.
What symptoms require urgent medical help?
These include chest pain or pressure, shortness of breath, pain spreading to the arm, shoulder, back, or jaw, cold sweats, dizziness or fainting, nausea or vomiting, and unusual fatigue, especially if the symptoms appear suddenly or together. If you suspect a heart attack, call your local emergency services immediately.
Can heart disease be prevented?
A large share of cardiovascular disease can be prevented, or its risk reduced, by controlling risk factors such as smoking, physical inactivity, an unhealthy diet, high blood pressure, high blood sugar, and high blood lipids, and by getting appropriate medical care when needed.