Cutting salt to under 5 grams a day, walking 30 minutes daily, and getting at least 7 hours of sleep — together, these three habits can lower your risk of heart disease by up to 30%. Heart disease deaths continue to rise in Bangladesh, and a large part of the reason is our everyday diet and lifestyle. The good news is that you don’t need a complete life overhaul — building a few small habits, one step at a time, is enough to keep your heart healthy. Below, our cardiologists share the habits that matter most, and how to start building them.
1. Cut the Salt — Measure It, Don’t Eyeball It
Bangladeshi cooking tends to use a fair amount of salt, and many of us add extra raw salt at the table on top of that. The World Health Organization recommends keeping daily salt intake under 5 grams — roughly one teaspoon. Excess salt raises blood pressure, and sustained high blood pressure is one of the leading causes of heart disease.
What you can do:
- Stop keeping a salt shaker on the dining table
- Cut back on processed foods (chips, pickles, packaged noodles) — these often hide much more salt than you’d expect
- Use lemon, garlic, and ginger instead of extra salt to add flavor while cooking
2. Walk 30 Minutes a Day — The Simplest Exercise There Is
Not everyone can make it to a gym or handle an intense workout routine, but almost everyone can walk. Just 30 minutes of moderate-paced walking a day improves blood circulation, helps keep blood pressure in check, and supports healthy body weight.
What you can do:
- If 30 minutes at once feels like too much, split it into two or three 10–15 minute walks through the day
- Take the stairs instead of the lift
- Walk to nearby errands instead of taking a rickshaw
3. Sleep — Overlooked but Essential
Sleep is something we often deprioritize, but getting less than 6 hours a night significantly raises the long-term risk of heart disease and high blood pressure. Adults generally need 7–8 hours of sleep each night.
What you can do:
- Try to go to bed and wake up at the same time every day
- Stay away from your phone or other screens for an hour before bed
- Avoid heavy meals, tea, or coffee late at night
A Few More Habits That Help
- Avoid smoking and tobacco — this directly multiplies your risk of heart disease
- Check your blood pressure and cholesterol regularly — at least once a year after age 35
- Pay extra attention if heart disease runs in your family — if a parent or sibling has had heart disease, it’s worth being proactive earlier rather than later
When to See a Doctor
If you experience chest pressure or pain, shortness of breath, unusual fatigue, or an irregular heartbeat, don’t delay — see a cardiologist. In most cases, it’s the small, early warning signs that get ignored and turn into serious problems later.