Written by: Dr Jason Attard, Consultant in Public Health Medicine
When you think about your health, what’s the first thing that comes to mind? For many of us, it’s the heart, a symbol of life, love, and emotion. But how often do we actually take care of our heart?
Heart disease is the leading cause of death around the world, across Europe, and here in Malta (1). That sounds scary, but here’s the truth: in most cases, heart disease is preventable.
A healthy heart keeps everything running smoothly, so when it starts to struggle, everything else struggles.
What Does “Heart Health” Really Mean?
Your heart is a powerful muscle. Every second, it pumps blood, oxygen, and nutrients through blood vessels in your body. A healthy heart keeps everything running smoothly, so when it starts to struggle, everything else struggles.
Cardiovascular disease (CVD) is a group of disorders which effects the heart and the blood vessels and includes heart attacks, strokes, and high blood pressure. These problems often build up over time, without symptoms, until something serious happens (1).
A few small lifestyle changes can make a huge difference.
Why Is Heart Disease So Common?
In today’s world, many of us lead fast-paced, convenience-driven lives. We sit for long hours, eat on the go, feel stressed, and often don’t sleep enough. Add in high-fat foods, salty snacks, sugary drinks, and low physical activity, and you’ve got a recipe for heart trouble.
In Malta and across Europe, rates of obesity, diabetes, and high blood pressure are high (2–4). And these conditions are major warning signs for heart problems (1).
But here’s the good news: a few small lifestyle changes can make a huge difference.
5 Ways to Show Your Heart Some Love
1. Eat More Colour
Try to fill half your plate with vegetables or salad at each meal. Add fresh fruit, wholegrains, beans, nuts, and olive oil. These foods help lower cholesterol and protect blood vessels.
Cut back on processed foods, sugary drinks, and anything too salty or greasy, your heart will thank you (5).
2. Move Your Body
You don’t need to run marathons. Even 30 minutes of brisk walking, dancing, swimming, or cycling most days of the week can strengthen your heart (6). If you’re just starting out, try 10 minutes at a time, what matters is building a routine that feels good.
3. Quit Smoking (or Never Start)
Tobacco and nicotine use damages your heart and narrows your blood vessels. It’s never too late to quit and the benefits start almost immediately (7). If you’re not a tobacco or nicotine user, staying tobacco and nicotine-free is one of the best things you can do for your heart.
4. Take a Break from Alcohol
Many people don’t realise that alcohol increases your risk of high blood pressure, an irregular or fast heartbeat, and weight gain (8). Try having more alcohol-free days in your week. Prefer water or choose low-alcohol options when you drink.
5. Check In with Yourself
Your body gives you clues when something’s not right. Regular health check-ups help you keep track of your blood pressure, blood sugar, and cholesterol. But many people don’t get these checks as often as they should, missing early signs that something might be wrong (9).
Feeling more tired than usual? Noticing swelling or chest discomfort? Talk to a health professional, it’s always better to catch things early.
Malta’s Mediterranean Advantage
Here in Malta, we’re lucky to be surrounded by fresh food, sunshine, and the sea. The traditional Mediterranean lifestyle, with an emphasis on natural food, walking, and strong community connections, has long been linked to better heart health.
Unfortunately, many of us have drifted away from that lifestyle. But it’s never too late to reconnect with it. Simple changes like home-cooked meals, walks in the countryside or by the sea, or sharing a fruit platter with family can help bring those habits back.
You don’t need to change everything overnight. Pick one small thing you can do today
Start Where You Are
You don’t need to change everything overnight. Pick one small thing you can do today, whether it’s drinking more water, going for a walk, cooking at home, or getting more sleep.
Cardiovascular health isn’t about perfection. It’s about consistency and kindness toward your heart and your body.
So give your heart some attention. After all, it’s been there for you every single day of your life. Isn’t it time to return the favour?
References
1. World Health Organization. Cardiovascular diseases [Internet]. 2024 [cited 2025 Jul 28]. Available from: https://www.who.int/europe/news-room/fact-sheets/item/cardiovascular-diseases
2. Chronic diabetes affects millions of people in the EU – Products Eurostat News – Eurostat [Internet]. 2017 [cited 2025 Jul 28]. p. 11–3. Available from: https://ec.europa.eu/eurostat/web/products-eurostat-news/-/edn-20171113-1
3. 22% of people in the EU have high blood pressure – Products Eurostat News – Eurostat [Internet]. 2021 [cited 2025 Jul 28]. Available from: https://ec.europa.eu/eurostat/web/products-eurostat-news/-/edn-20210929-1
4. Overweight and obesity – BMI statistics – Statistics Explained – Eurostat [Internet]. 2024 [cited 2025 Jul 28]. Available from: https://ec.europa.eu/eurostat/statistics-explained/index.php?title=Overweight_and_obesity_-_BMI_statistics
5. World Health Organization. Healthy diet [Internet]. 2020. Available from: https://www.who.int/news-room/fact-sheets/detail/healthy-diet
6. World Health Organization. Physical Activity [Internet]. 2022. Available from: https://www.who.int/news-room/fact-sheets/detail/physical-activity
7. U.S. Department of Health and Human Services. Smoking Cessation: A Report of the Surgeon General [Internet]. Atlanta, GA; 2020 [cited 2023 Mar 22]. Available from: https://www.hhs.gov/sites/default/files/2020-cessation-sgr-full-report.pdf
8. Alcohol’s Effects on the Body | National Institute on Alcohol Abuse and Alcoholism (NIAAA) [Internet]. 2024 [cited 2025 Jul 28]. Available from: https://www.niaaa.nih.gov/alcohols-effects-health/alcohols-effects-body 9. Eurostat Database [Internet]. 2022. Self-reported screening of cardiovascular diseases and diabetes risks. Available from: https://ec.europa.eu/eurostat/databrowser/view/hlth_ehis_pa2e/default/table?lang=en