Heart disease is one of the leading causes of death worldwide.
Learn how to protect your heart with lifestyle changes tailored to the Bahamian way of life.
The Bahamas’ warm climate, rich cuisine, and laid-back island lifestyle create the perfect environment for relaxation and enjoyment.
However, heart disease remains a leading cause of death in our country, affecting people of all ages. Factors such as high blood pressure, diabetes, obesity, and poor lifestyle choices contribute to an increased risk of heart attacks, strokes, and other cardiovascular complications.
The good news?
Heart disease is largely preventable!
By making simple lifestyle changes, you can strengthen your heart, lower your risk of heart disease, and live a longer, healthier life. Here’s how:
Eat a Heart-Healthy Caribbean Diet
The food we eat has a direct impact on heart health. While traditional Bahamian cuisine is delicious, some dishes are high in salt, sugar, and unhealthy fats, which can contribute to high blood pressure and cholesterol levels.
Heart-Healthy Foods to Eat More Of:
🥗 Fresh Vegetables & Leafy Greens – Callaloo, cabbage, okra, and spinach are rich in fiber and essential nutrients.
🐟 Omega-3 Rich Fish – Fresh seafood like salmon, snapper, and mackerel helps lower inflammation and improve heart health.
🍌 Fruits for Heart Health – Guavas, mangoes, passion fruit, and papayas provide essential vitamins and antioxidants.
🍚 Whole Grains & Fiber – Swap white rice for brown rice, quinoa, whole wheat bread, and oats to improve cholesterol levels.
🥑 Healthy Fats – Avocados, coconut (in moderation), nuts, and olive oil support good cholesterol and heart function.
Foods to Limit or Avoid:
❌ Fried & Processed Foods – Cut back on fried fish, Johnny cakes, and heavily processed meats.
❌ Excess Salt & Sodium – Reduce canned soups, packaged seasonings, and salty snacks.
❌ Sugary Beverages & Desserts – Reduce sweet drinks, sodas, and high-sugar baked goods.
💡 Tip: Instead of frying food, grill, bake, or steam for a healthier alternative!
Stay Active & Keep Your Heart Strong
Regular physical activity strengthens the heart, improves circulation, and helps regulate blood pressure and cholesterol levels.
Heart-Healthy Activities in the Bahamas:
🏊 Swimming & Water Aerobics – A great low-impact exercise that strengthens the heart.
🚶 Beach Walks & Jogging – Walking on sand burns more calories and improves cardiovascular endurance.
🕺 Dancing & Soca Workouts – A fun way to increase heart rate and burn calories.
🚴 Cycling & Outdoor Sports – A great way to keep your heart healthy while enjoying the outdoors.
🏋️ Strength Training – Using resistance bands or light weights helps improve circulation and heart function.
💡 Tip: Aim for at least 30 minutes of moderate exercise, five days a week for optimal heart health.
Keep Your Blood Pressure & Cholesterol in Check
High blood pressure (hypertension) and high cholesterol levels increase the risk of heart disease. These conditions often have no symptoms, making regular monitoring essential.
How to Maintain Healthy Blood Pressure & Cholesterol:
🧂 Reduce Salt Intake – Use fresh herbs, garlic, and lime juice instead of salt-heavy seasonings.
🥑 Eat More Healthy Fats – Choose foods rich in unsaturated fats like nuts, seeds, and avocados.
🩺 Monitor Blood Pressure Regularly – Keep track of your numbers and visit your doctor for routine checkups.
💊 Take Medications as Prescribed – If you have high cholesterol or hypertension, follow your doctor’s guidance.
💡 Tip: Know your numbers! A healthy blood pressure should be below 120/80 mmHg, and cholesterol levels should stay in a heart-healthy range.
Manage Stress & Get Enough Sleep
Stress and lack of sleep can increase the risk of heart disease by raising blood pressure and inflammation levels.
Ways to Reduce Stress & Improve Sleep:
🧘 Practice Relaxation Techniques – Deep breathing, meditation, and yoga help lower stress levels.
🏝️ Spend Time in Nature – Walk on the beach, listen to the waves, or enjoy quiet moments outdoors.
🎶 Listen to Music & Dance – Music has been shown to lower stress and improve mood.
💤 Prioritize Sleep – Aim for 7-9 hours of rest per night to allow the heart to recover.
💡 Tip: Avoid caffeine and electronic screens before bedtime to improve sleep quality.
Maintain a Healthy Weight
Being overweight increases the risk of heart disease, diabetes, and hypertension. The good news? Even losing 5-10% of body weight can significantly improve heart health.
Ways to Maintain a Healthy Weight:
🍽️ Eat Smaller Portions – Reduce portion sizes, especially for high-calorie foods.
🏃 Stay Active Daily – Engage in activities that burn calories and keep your heart strong.
🥤 Avoid Sugary Drinks – Replace sodas and sweet juices with water or herbal teas.
💡 Tip: If you’re struggling with weight management, speak to your doctor about creating a personalized nutrition and exercise plan.
Quit Smoking & Limit Alcohol Intake
🚬 Smoking damages blood vessels and increases the risk of heart disease, stroke, and high blood pressure.
🍷 Excess alcohol can raise blood pressure and contribute to weight gain.
💡 Tip: If you smoke, consider seeking support to quit. If you drink alcohol, do so in moderation—no more than one drink per day for women and two for men.
Get Regular Heart Health Checkups
Routine medical checkups can detect risk factors early and help prevent serious heart conditions.
At Family Medicine Center, we offer:
🩺 Blood pressure and cholesterol screenings
💖 Heart disease risk assessments
🍎 Personalized dietary and lifestyle counseling
💊 Medication management for hypertension and cholesterol
Take Charge of Your Heart Health Today!
Your heart is at the center of everything you do.
By following these heart-healthy tips, you can reduce your risk of heart disease, improve your quality of life, and enjoy many more years of vibrant health in the Bahamas.
📅 Schedule an appointment today to check your heart health and get personalized advice on keeping your cardiovascular system strong!