10 ways to protect your heart during a viral outbreak
17 May 2025 11:01am
Masks, hand hygiene, and physical distancing remain essential tools in avoiding infection, especially in crowded indoor settings where bacterial infections and airborne viruses may run rampant. Photo illustrated by Sinar Daily.
WHEN a respiratory virus like Human Metapneumovirus (HMPV) spreads, many inadvertently only focus on coughs, fevers, and congestion — but your heart might be quietly at risk too. Viruses don't just affect your lungs; they can also stress your cardiovascular system, especially if you already live with heart disease, hypertension, or diabetes. Fortunately, a few practical steps can go a long way in protecting your heart health during viral outbreaks.To help navigate these health threats during a viral outbreak, Dr G.S. Sridhar, a Consultant Cardiologist and Physician from Sri Kota Specialist Medical Centre , offers essential advice for protecting your heart both individually and at the community level. Here are 10 ways you can take proactive steps to support your cardiovascular health when viruses are spreading. Dr G.S. Sridhar, a leading voice in cardiology and public health, offers essential advice for protecting your heart both individually and at the community level.
Stay Up to Date with Vaccinations Vaccines against viruses like influenza, pneumonia don't just help prevent infection — they also reduce the risk of virus-triggered cardiac events.If you're in a high-risk group, staying current with your shots can prevent serious complications that can burden the heart and simultaneously avoid risk of respiratory infections such as HMPV that currently have no specific vaccine available.On a broader-level, Dr Sridhar also highlights the importance of accessible healthcare for the citizens, particularly during a viral outbreak.'Ensuring increased access to free or affordable flu and pneumonia vaccines, especially for high-risk populations, is also crucial.' he stated. If you're in a high-risk group, staying current with your shots can prevent serious complications that can burden the heart and simultaneously avoid risk of respiratory infections such as HMPV that currently have no specific vaccine available. Photo illustrated by Sinar Daily.
Manage Pre-Existing Conditions Diligently Chronic issues like hypertension, diabetes, and high cholesterol can escalate your risk of severe outcomes during infections.Regular check-ups, medication adherence, and lifestyle changes are key to keeping these conditions under control, especially when your immune system is under attack.
Eat a Heart-Healthy Diet As the saying goes, 'You are what you eat,' and with that, fuel your body with nutrient-dense foods that support immunity and cardiovascular function. Focus on fruits, vegetables, whole grains, lean proteins, and heart-healthy fats like those found in fish, nuts, and olive oil.Alternatively, cut down on salt and processed foods to avoid increasing blood pressure and inflammation.
Exercise Regularly — Even Indoors Physical activity helps lower blood pressure, strengthen the heart, and enhance immune function in order to fully prepare for any impending viral outbreaks.You don't need a gym — bodyweight workouts, yoga, or even household chores can keep you moving. Aim for at least 150 minutes of moderate activity each week.
Prioritise Sleep and Stress Management Poor sleep and constant stress can also lead to weakened immune systems and contribute to inflammation, increasing strain on your heart.It is advised to prioritise rest by keeping a consistent sleep schedule and managing anxiety through relaxation techniques like breathing exercises, meditation or journaling.
Avoid Smoking and Limit Alcohol Intake Smoking inflames blood vessels and impairs lung function, compounding the risks during respiratory infections. Alcohol, especially in excess, can raise blood pressure and disrupt heart rhythm. Cutting down on both improves heart and lung resilience, making sure it is ready to ward off respiratory viruses. A heart-healthy diet goes a long way in keeping healthy against heart viruses. Focus on fruits, vegetables, whole grains, lean proteins, and heart-healthy fats like those found in fish, nuts, and olive oil. Photo illustrated by Sinar Daily.
Stay Hydrated and Nourished Don't underestimate the power of proper hydration and regular meals. Water is essentially the lifeblood of the human body, supporting each and every organ system, including your heart.'Stay hydrated, get enough rest, and maintain good nutrition, all of which are key in preventing further complications,' Dr Sridhar noted.Skipping meals or relying on sugary or processed snacks, while also drinking carbonated drinks instead of clean water can spike blood sugar and blood pressure — both of which can worsen heart issues during an illness. Water is essentially the lifeblood of the human body, supporting each and every organ system, including your heart. Photo illustrated by Sinar Daily.
Monitor Symptoms Early and Don't Delay Care If you or a loved one experience chest pain, unusual fatigue, or shortness of breath, it is advised to seek medical help immediately.Viral infections can sometimes trigger inflammation of the heart muscle, known as myocarditis, or lead to heart failure. Early medical intervention could very well save your life.
Minimise Exposure to Viruses Masks, hand hygiene, and physical distancing remain essential tools in avoiding infection, especially in crowded indoor settings where bacterial infections and airborne viruses may run rampant.'Avoid exposure by wearing a mask, maintaining physical distance, and practicing good hygiene,' Dr Sridhar advised.These small habits can make a big impact in minimising risk to exposure, particularly if you, loved ones, or acquaintances are immunocompromised.
Keep in Touch With Your Doctor Don't skip appointments or delay follow-ups — even if they're virtual. Continue your prescribed medications, and let your doctor know if you notice new or worsening symptoms.'Continue your cardiac medications and do not delay any necessary care,' Dr Sridhar reminded.
A viral outbreak doesn't have to become a cardiac emergency — but awareness and action are critical. By staying proactive and following medical advice, you can help protect both your heart and the well-being of your entire community.
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Sharing his views, fitness coach Kevin Zahri, popularly known as 'Cikgu Fitness Malaysia', said parents must become role models for their children, not just in terms of behaviour but also lifestyle, personal health and nutrition, and should always practice the principles of 'lead by example' and 'walk the talk'. According to him, being overweight or obese at a young age not only affects physical health but can also impact a child's emotions, self-confidence and mental well-being. "A sedentary and inactive lifestyle is easily carried over into adulthood and difficult to change. Therefore, parents need to help children set boundaries for screen time and video games, and ensure that they are consistently involved in physical activities. "Physical activity or recreational time should not be treated as a 'special occasion' but rather made part of a child's daily routine to nurture their mental, emotional and physical development from an early age,' he said. Touching on his '30-Day Health Challenge' online programme, held monthly throughout the year, Kevin said the response has been very encouraging, with many families participating to support children who struggle with excess weight and obesity. "Many parents initially wanted to enrol only their overweight children in the programme, but I encouraged them to join as a family. This is to prevent the child from feeling ashamed, stressed or having low self-esteem. "It turned out that my approach not only makes the programme more enjoyable for the whole family but they also get to lead a healthier lifestyle. With the 'fit family' concept, it becomes more meaningful as they spend quality time together and support each other,' he said, adding parents should not rely solely on doctors or schools to look into their children's health. Kevin added that while supplements can be used, for example by athletes or to make up for certain nutrient deficiencies, they are not a substitute for real food because what is more important is making healthy food choices to maintain good health. "My daughter is a national tennis player, while my son goes for football training four times a week. They both take supplements, including multivitamins, to support their growth and cover any nutritional gap. "As parents, we must take responsibility in leading our own 'circle of influence', which is our family. Start small, like doing physical activities together every Saturday, such as walking, playing badminton or pickleball,' he said, adding that more information about his programme is available at In conclusion, Mikhael's experience underscores the complex web of factors that contribute to childhood obesity - from possible genetic predisposition and family lifestyle to eating habits and emotional influences. His journey also reflects the harsh reality faced by many Malaysian children whose health is silently shaped by daily routines, social norms and limited physical activity. His story is not unique but rather a wake-up call. If childhood obesity continues to be overlooked or normalised, the long-term consequences on health, well-being and national productivity could be severe. Early intervention, family support and stronger public awareness are crucial to change the narrative - one child, one household at a time. Tomorrow: From type 2 diabetes to fatty liver and sleep apnoea, part two explores the risks of non-communicable diseases (NCDs) in children due to obesity, and highlights the importance of early treatment and public awareness. (This story was produced under the "Communicating Noncommunicable Diseases' Media Fellowship by Probe Media Foundation Inc [PMFI], Reporting ASEAN [RA] and World Health Organization [WHO]. The views and opinions expressed in this piece are not necessarily those of PMFI, RA and WHO.) - BERNAMA
