Heart disease is one of the biggest health challenges worldwide. According to the World Health Organization (WHO), the top causes of death globally include heart disease (like heart attacks and strokes), lung diseases, and conditions affecting newborns.

What causes heart disease?

Heart disease is often caused or worsened by a number of lifestyle and environmental factors, including:

High blood pressure
Diets high in sodium (salt), sugar, and unhealthy fats
Smoking
Lack of exercise and being overweight
Not eating enough fruit and veg
Exposure to harmful substances (like cadmium, air pollution, asbestos, and food additives)
Water contamination, gas cooking, fluorescent lighting, and copper pipes may also play a role
Refined, processed foods with stripped nutrients

These factors affect the body’s ability to regulate blood pressure, cholesterol, and blood sugar – all key contributors to heart disease.

What is heart disease?

“Heart disease” (or cardiovascular disease – CVD) refers to a range of conditions affecting the heart and blood vessels, including those that supply the brain, legs, and other organs.

Two major internal causes of heart disease are:

Atherosclerosis – when fatty plaques (made of cholesterol) build up inside the arteries. This narrows blood flow and can lead to chest pain (angina), heart attacks, or strokes.
Endothelial dysfunction – when the inner lining of arteries doesn’t function properly. This can stop arteries from expanding and contracting as they should, which affects blood flow and can lead to blood clots.

Types of Heart Disease

Coronary artery disease – narrowed arteries supplying the heart
- Angina – chest pain during activity or stress
- Heart attack – complete blockage stopping blood flow to part of the heart
Stroke – mostly caused by clots blocking blood flow to the brain (ischaemic stroke) or blood vessels bursting (haemorrhagic stroke)
Heart failure – when the heart can’t pump enough blood around the body
Heart arrhythmias – abnormal heart rhythms, including dangerous ones like atrial fibrillation
Valve disorders – problems with heart valves not working properly
Peripheral artery disease – reduced blood flow to arms, legs, and organs due to plaque buildup
Cognitive decline – memory and focus problems can be caused by poor circulation to the brain

Risk Factors

Some things we can’t change, like age, gender, genetics, and ethnic background. But many risk factors are modifiable, meaning they’re linked to our daily habits and choices:

Smoking
Physical inactivity
Poor diet
Stress, noise pollution, infections
Air quality and environmental toxins

All of these can affect things like blood pressure, cholesterol, and blood sugar.

Prevention Is Possible

Even though some heart issues are inherited or unavoidable, the good news is that many common problems – like heart attacks, strokes, and high blood pressure – can be prevented with healthy habits.

Five key lifestyle steps that make a big difference:

Stop smoking
Tobacco use damages blood vessels and increases your risk of heart disease. Nicotine is highly addictive, but quitting is one of the best things you can do for your heart.
Maintain a healthy weight
A BMI under 25 is considered healthy. Extra weight increases the risk of heart problems and high blood pressure.
Get moving
Regular exercise lowers your risk of heart disease, diabetes, stroke, and more. Just a 30-minute brisk walk five days a week can make a big difference.

Avoid long periods of sitting or screen time. People who move more live longer and feel better.

Eat a heart-healthy diet

Lower salt and sugar intake
Eat more potassium-rich foods like fruits, vegetables, and legumes
Avoid processed foods high in additives and unhealthy fats
Choose whole, natural foods whenever possible

Improve sleep habits
Good sleep supports heart health. Set a regular bedtime, wind down with relaxing activities, avoid screens before bed, and skip heavy meals, caffeine, or alcohol late at night.