Introduction

Heart disease is one of the leading causes of death in Nigeria and the burden is rising.

The same lifestyle changes driving diabetes and hypertension are also quietly damaging the hearts of millions of Nigerians. Many heart attacks occur in people who had no earlier warning symptoms. However, the damage that causes them often develops silently over many years, driven by risk factors that can be controlled.

Understanding these risks and acting early can help protect your heart before serious damage occurs.

How the Heart Gets Damaged

One of the most common forms of heart disease is coronary artery disease. This happens when the blood vessels supplying the heart muscle gradually narrow and harden because of fatty deposits called plaques.

Over time, these plaques restrict blood flow to the heart. If a plaque ruptures, a blood clot may form and completely block the flow of blood. This causes a heart attack.

The key drivers of this damage include:

• Uncontrolled high blood pressure
• High LDL cholesterol
• Diabetes
• Smoking
• Overweight and obesity
• Physical inactivity

These risk factors are becoming increasingly common across Nigeria.

Warning Signs of a Heart Attack Act Immediately

A heart attack is a medical emergency. The longer the heart goes without enough blood and oxygen, the more heart muscle may be permanently damaged.

Know the warning signs:

• Chest pain, pressure, squeezing or tightness in the centre of the chest
• Pain spreading to one or both arms, the jaw, neck, back or upper stomach
• Shortness of breath, with or without chest pain
• Sudden sweating or cold, clammy skin
• Nausea, vomiting or indigestion-like discomfort that does not go away
• Dizziness, unusual weakness or extreme anxiety

Heart Attack Symptoms in Women

Chest pain remains the most common heart attack symptom in both men and women.

However, women may also experience symptoms such as:

• Unusual tiredness
• Jaw, neck or back pain
• Shortness of breath
• Nausea or vomiting
• Upper stomach discomfort
• Palpitations or dizziness

These symptoms are not necessarily milder or less dangerous. They may be overlooked or mistaken for stress, indigestion or exhaustion, which can delay diagnosis and treatment.

Do not dismiss them.

If you suspect a heart attack, go to the nearest hospital immediately. Do not wait for the symptoms to disappear, and do not drive yourself when another safe option is available.

Every minute matters.

Understanding Cholesterol

Cholesterol is a fatty substance carried in the blood. Your body needs some cholesterol to function, but unhealthy levels can increase your risk of heart disease.

LDL Cholesterol

LDL is often called “bad cholesterol” because high levels can contribute to fatty plaque building up inside the arteries.

For most people, lower LDL levels are better for heart health.

HDL Cholesterol

HDL is commonly called “good cholesterol” because it helps transport cholesterol away from the arteries and back to the liver.

However, HDL is only one part of your overall heart-health picture. A high HDL level does not cancel out the risks caused by high LDL, hypertension, diabetes, smoking or obesity.

Triglycerides

Triglycerides are another type of fat found in the blood. High levels may increase the risk of heart disease, especially when combined with other risk factors.

High cholesterol usually causes no symptoms. A simple blood test called a lipid profile can measure your cholesterol and triglyceride levels.

Adults over 40, particularly those with hypertension, diabetes, obesity, kidney disease or a family history of heart disease, should discuss cholesterol testing with a qualified healthcare professional.

How to Protect Your Heart

Small daily choices can greatly reduce your risk of heart disease.

Control Your Blood Pressure

Hypertension is one of the biggest drivers of heart disease and stroke in Nigeria.

Check your blood pressure regularly and take prescribed medication exactly as directed. Never stop or change your medication simply because you feel well.

Control Your Blood Sugar

Diabetes damages blood vessels and can accelerate heart disease.

Monitor your blood sugar, follow your treatment plan and attend regular medical reviews.

Eat Heart-Healthy Foods

Increase your intake of:

• Vegetables
• Fruits
• Beans and legumes
• Fish
• Whole grains
• Nuts and seeds

Reduce:

• Excess salt
• Sugary drinks
• Processed foods
• Deep-fried foods
• Fatty and processed meats
• Foods high in saturated or trans fats

Exercise Regularly

Aim for at least 30 minutes of moderate activity, such as brisk walking, on five days each week.

Start gradually if you have been inactive. People with an existing heart condition or severe symptoms should speak with a healthcare professional before beginning a demanding exercise programme.

Stop Smoking

Smoking damages blood vessels, reduces oxygen in the blood and greatly increases the risk of heart attack and stroke.

Stopping smoking is one of the most powerful steps you can take to protect your heart.

Limit Alcohol

Excessive alcohol consumption can raise blood pressure, increase triglycerides and damage the heart muscle.

Avoiding alcohol is safest. Those who drink should not use alcohol as a method of protecting the heart.

Know Your Numbers

Regularly check your:

• Blood pressure
• Blood sugar
• Cholesterol
• Body weight

Knowing your numbers allows problems to be identified and managed before complications develop.

Manage Stress

Long-term stress can contribute to high blood pressure, poor sleep and unhealthy habits.

Healthy ways to manage stress include prayer, exercise, adequate rest, spending time with family and speaking with someone you trust.

Foods That Support Heart Health

Oily Fish

Sardines, mackerel and other oily fish contain omega-3 fatty acids that can support heart health.

Choose grilled, boiled or lightly cooked fish instead of deep-fried options.

Beans and Legumes

Beans, lentils and other legumes provide fibre and plant-based protein. They may help lower LDL cholesterol and support healthy blood sugar control.

Dark Leafy Vegetables

Vegetables such as spinach, ugu and other local leafy greens provide fibre, vitamins, minerals and protective plant compounds.

Tomatoes

Tomatoes are a nutritious part of a heart-healthy diet. They provide potassium, vitamins and lycopene, although no single food can prevent heart disease on its own.

Groundnuts and Other Nuts

Unsalted groundnuts and other nuts provide fibre and healthy fats. Eat moderate portions because they are also high in calories.

Palm Oil and Fried Foods

Palm oil is commonly used in Nigerian cooking, but it is high in saturated fat. Use it in moderation and avoid repeatedly reheating cooking oil.

Reduce deep-fried foods and choose boiling, steaming, grilling or baking more often.

Conclusion

Your heart beats more than 100,000 times every day without rest. It deserves daily care.

The habits that protect your heart also help protect your brain, kidneys, blood vessels and the rest of your body. You do not need to change everything at once. Start with one practical step today: check your blood pressure, take a walk, reduce salt or arrange a cholesterol test.

Visit Amkamed Pharmaceuticals, Gombe State, for blood pressure checks, trusted medication guidance and professional advice on protecting your heart.

Protect your heart before problems begin. Visit Amkamed Pharmaceuticals, Gombe State, for responsible care you can trust.

amkamed.com

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