The Growing Threat of Heart Disease and Preventive Measures
Heart disease remains one of the most significant public health challenges globally, affecting millions of people each year. According to the World Health Organisation, an estimated 19.8 million deaths occurred due to cardiovascular diseases in 2022, accounting for nearly one in three global deaths. Of these, about 85% were attributed to heart attacks and strokes.
In Nigeria, cardiovascular disease is becoming an increasingly pressing issue. The World Heart Observatory estimates that more than 235,000 Nigerians die annually from cardiovascular-related conditions. The WHO also identifies ischaemic heart disease, commonly known as a heart attack, as one of the leading non-communicable causes of death in the country.
A 2026 systematic review and meta-analysis published in BMC Cardiovascular Disorders found that hypertension affects 34.2% of Nigerian adults, meaning roughly one in every three people suffers from this condition. While heart attacks may seem sudden, experts emphasize that the damage often develops over many years due to a combination of medical conditions and unhealthy lifestyle choices.
Understanding the Causes of Heart Attacks
Professor Basil Okeahialam, a Professor of Internal Medicine at the College of Health Sciences, University of Jos, explains that a heart attack occurs when the blood supply to the heart is blocked or severely reduced. This blockage can lead to severe complications or even sudden death if not addressed promptly.
To protect the heart, experts recommend five essential steps that individuals can take to reduce their risk of heart disease.
1. Know and Control Your Blood Pressure, Blood Sugar, and Cholesterol
One of the most effective ways to reduce the risk of a heart attack is to understand and manage your cardiovascular risk factors. High blood pressure, diabetes, and high cholesterol gradually damage the blood vessels that supply the heart.
Okeahialam highlights these three conditions as major contributors to heart attacks, warning that diseased blood vessels can lead to chest pain, severe complications, or sudden death. He advises regular health checks rather than waiting for symptoms to appear.
A 2024 study published in the Nigerian Postgraduate Medical Journal found that cardiovascular risk factors often occur together among diabetic patients in Lagos. Among 357 patients studied, 72% had hypertension, 82.6% had abdominal obesity, 56% were physically inactive, and 91.6% slept for less than eight hours. Overall, 40.3% had at least three cardiovascular risk factors.
2. Eat a Heart-Healthy Diet and Maintain a Healthy Weight
Your diet plays a crucial role in preventing high blood pressure, obesity, diabetes, and abnormal cholesterol levels. Okeahialam urges Nigerians to avoid unhealthy eating habits and maintain a healthy weight.
“Don’t get obese,” he advised. A heart-healthy diet involves choosing more vegetables, fruits, legumes, nuts, whole grains, and fish while reducing salt, red and processed meats, refined grains, and sugary foods and drinks.
Salt intake deserves particular attention, as excessive sodium contributes to high blood pressure. A systematic review published in Critical Reviews in Food Science and Nutrition in 2024 found that reducing sodium intake lowers blood pressure, while the use of salt substitutes was associated with lower cardiovascular and overall mortality.
3. Stay Physically Active
Physical inactivity is another major risk factor that can be prevented. Okeahialam encourages people to become physically active and avoid a sedentary lifestyle.
The American Heart Association recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous physical activity each week. A large systematic review and meta-analysis found that moving from inactivity to 150 minutes of moderate exercise weekly reduces the risk of cardiovascular death by 23% and lowers the risk of developing cardiovascular disease by 17%.
Exercise is not only for weight loss but also a powerful tool for protecting the heart.
4. Don’t Smoke and Avoid Excessive Alcohol
Smoking is one of the leading preventable causes of cardiovascular disease. Okeahialam’s advice is clear: “Don’t smoke. Don’t abuse alcohol.” Tobacco damages blood vessels and significantly increases cardiovascular stress.
Research consistently identifies smoking as a major behavioral risk factor for heart disease. A meta-analysis cited in the study found that people who quit smoking had a substantially lower risk of cardiovascular disease than those who continued smoking, regardless of whether they gained weight after quitting.
5. Manage Chronic Stress and Get Enough Sleep
Stress is a normal part of life, but chronic stress is harmful to the heart. Okeahialam explains that temporary periods of intense work may be manageable, but constant pressure without adequate recovery becomes unhealthy.
“If you have a stress-related job, you can do that over a short term, but if that becomes your routine work schedule, then your work schedule is unhealthy,” he said. He also links poor sleep to conditions that increase the risk of cardiovascular disease, emphasizing the importance of regular rest and recovery.
Prevention Starts Long Before Symptoms Appear
Protecting the heart is rarely about one single habit. A person may exercise regularly but still smoke; another may eat well but have uncontrolled hypertension or diabetes. Lasting prevention requires a combination of healthy lifestyle choices and appropriate medical care.
A Nigerian clinical and autopsy study involving 788 cases identified hypertension, diabetes, smoking, alcohol use, physical inactivity, obesity, and high cholesterol as the leading risk factors for ischaemic heart disease.
Another 2025 review covering over 70,000 participants across 10 West African countries reported hypertension prevalence at 33.8% and linked it to obesity, alcohol use, diabetes, reduced physical activity, and family history.
The five key steps remain simple but powerful: know your blood pressure, blood sugar, and cholesterol; eat a healthy diet and maintain a healthy weight; stay physically active; avoid smoking and excessive alcohol; and manage stress while getting adequate sleep.
For people already living with hypertension, diabetes, or high cholesterol, lifestyle changes should complement, not replace, prescribed medical treatment.
Ultimately, reducing the risk of a heart attack is not about making one dramatic lifestyle change; it is about consistently making healthier choices every day.
