Heart disease remains one of the leading causes of death in Jordan and across the Arab world. Yet the encouraging truth is that the majority of heart disease cases are preventable. With the right lifestyle habits, awareness of risk factors, and regular medical follow-up, you can significantly reduce your chances of developing cardiovascular disease. Dr. Hanna Makhamreh, Director of Cardiology at Jordan University Hospital, shares practical, evidence-based guidance tailored for patients living in Jordan.
Prevention starts with knowing your personal risk. In Jordan, several lifestyle and genetic factors are particularly common contributors to heart disease. These include high blood pressure (hypertension), type 2 diabetes, high cholesterol, smoking, obesity, and a family history of heart conditions. You may carry some of these risk factors without any obvious symptoms, which is why routine check-ups are essential — not just when something feels wrong.
If you are over 40, or have a close family member who suffered a heart attack or stroke before age 60, you should speak with a cardiologist about your individual risk profile. Early detection allows for early intervention, and intervention saves lives.
Diet is one of the most powerful tools for protecting your heart. The traditional Mediterranean and Levantine diet — rich in vegetables, legumes, olive oil, whole grains, and fish — is naturally aligned with heart health. However, modern eating habits in Jordan increasingly lean toward processed foods, excessive red meat, refined sugar, and salt, all of which raise cardiovascular risk.
Here are practical dietary changes you can make starting today:
Reduce salt intake. High sodium consumption directly raises blood pressure. Replace salt with herbs, lemon juice, and natural spices. Avoid processed meats, canned foods, and fast food as much as possible.
Choose healthy fats. Replace saturated fats found in butter, ghee, and fatty meats with unsaturated fats from olive oil, nuts, avocado, and fatty fish like salmon and sardines. These support healthy cholesterol levels.
Eat more fiber. Whole grains, lentils, chickpeas, vegetables, and fruits are rich in fiber, which helps lower LDL (bad) cholesterol and maintain a healthy weight.
Limit sugar and refined carbohydrates. High sugar intake contributes to obesity, diabetes, and inflammation — all risk factors for heart disease. Choose whole foods over sweets, white bread, and sweetened beverages.
Physical activity strengthens the heart muscle, helps maintain a healthy weight, lowers blood pressure, and improves cholesterol levels. The World Health Organization recommends at least 150 minutes of moderate-intensity aerobic activity per week — that is just 30 minutes a day, five days a week.
You do not need a gym membership to achieve this. Walking, cycling, swimming, or any activity that raises your heart rate counts. Even light daily movement — taking the stairs, walking after meals, or doing household chores actively — adds up significantly over time. The key is consistency, not intensity.
If you already have a heart condition or have been inactive for a long time, consult your doctor before starting a new exercise program. A cardiologist can help design a safe and effective plan tailored to your health status.
Smoking is one of the most damaging things you can do to your cardiovascular system. It damages blood vessels, promotes clot formation, raises blood pressure, and dramatically increases the risk of heart attack and stroke. In Jordan, smoking rates — particularly among men and increasingly among young women — remain high, making this a critical public health issue.
The good news: quitting smoking at any age provides immediate and long-term cardiovascular benefits. Within one year of quitting, your risk of heart disease drops by half. Within 15 years, your risk approaches that of a non-smoker. If you need support to quit, speak with your doctor about nicotine replacement therapies, medications, and counseling programs available in Jordan.
Chronic stress triggers the release of hormones like cortisol and adrenaline that raise blood pressure and promote inflammation in blood vessels. Over time, unmanaged stress can contribute directly to heart disease. In Jordan's fast-paced social and professional environments, stress is a widespread but often overlooked risk factor.
Healthy stress management practices include regular physical activity, adequate sleep (7–9 hours per night), time spent in nature, strong social connections, and — when needed — professional psychological support. Practices such as prayer, deep breathing, and mindful rest have well-documented calming effects on the cardiovascular system.
Even with the best prevention habits, it is important to recognize the symptoms of a potential cardiac event and act immediately. In Jordan, delays in seeking emergency care for heart attacks remain a serious concern that costs lives.
Seek immediate medical attention if you experience any of the following: chest pain or pressure (especially radiating to the arm, jaw, or back), sudden shortness of breath, dizziness or fainting, cold sweats, or a feeling of overwhelming fatigue. These symptoms may indicate a heart attack or another serious cardiac emergency. Do not wait — call emergency services or go to the nearest hospital immediately.
Prevention is not a single action — it is an ongoing commitment. Regular check-ups allow your doctor to monitor blood pressure, cholesterol, blood sugar, and weight, and to catch any concerning trends before they develop into serious conditions.
Dr. Hanna Makhamreh recommends that adults over the age of 35, and those with any of the risk factors mentioned above, schedule a cardiovascular screening at least once per year. Early identification and treatment of risk factors is the single most effective strategy for preventing heart disease.
If you would like to schedule a consultation with Dr. Makhamreh at Jordan University Hospital or his clinic in Amman, please visit our contact page for appointment details.