If heart disease runs in your family, do not wait. Small changes made today can significantly reduce your risk tomorrow.
Coronary Artery Disease (CAD) is one of the leading causes of death in Thailand. Family history is one of the most significant risk factors – if a parent or close relative has had the condition, your own risk is meaningfully higher. The good news is that diet and lifestyle changes can make a real difference.
Where to start: heart health habits to adopt today
- Have regular heart health check-ups — monitor blood pressure, cholesterol, and blood sugar, and consult a doctor if you have any concerns
- Quit smoking immediately — tobacco is one of the most damaging factors for coronary arteries
- Exercise regularly — at least 150 minutes per week
- Maintain a healthy body weight
What should you eat to protect your heart?
- Eat fish regularly Fish is an excellent source of quality protein. Many sea and freshwater fish are rich in omega-3 fatty acids, which help lower triglycerides, reduce inflammation, and decrease the risk of heart disease.
- Increase vegetables, fruit, whole grains, and legumes These fiber-rich foods help lower cholesterol. Their antioxidants also protect blood vessels from damage caused by free radicals.
- Choose healthy fats Opt for unsaturated fats from rice bran oil, olive oil, avocado, and nuts such as peanuts and almonds. Avoid saturated and trans fats found in palm oil, coconut oil, lard, butter-based baked goods, fast food, coconut milk desserts, and food fried in reused oil.
- Choose low-fat protein sources Lean meats, fish, egg whites, tofu, and plant-based proteins are good choices. Avoid processed meats such as sausage, fermented pork, Chinese sausage, bacon, and ham. Choose low-fat dairy products over full-fat alternatives.
- Reduce sugar and sweets This is especially important for those with high triglycerides or diabetes, as excess sugar directly raises triglyceride levels.
Even if you are young and feel perfectly healthy, a family history of coronary artery disease is reason enough to act now. Eat well, sleep enough, move regularly, and get your heart checked.
For more information, contact the Heart Center at Bangkok Hospital Pattaya.
