Eight actions to take for a healthy heart

 

This visual is human-created, AI-aided

I recently heard about this term “Life’s Essential Eight”. What is it and how does it matter in our lives?

Life’s Essential Eight was coined by the American Heart Association (AHA).

They comprise eight key measures to improve and maintain your heart and general cardiovascular health.

This means these eight practices will help lower your risk for heart disease, stroke and other major health issues.

Really? Then what are these eight factors? I would like to see if it is ­possible for me to do all of them.

Spoken like most of us!

You don’t need to eat “special” foods like what so many companies and labels are trying to sell you.

The first essential factor is eating ­better.

The key to eating is the balance of ordinary foods you consume.

You don’t need to eat “special” foods like what so many companies and labels are trying to sell you.

Vegetables, fruits, nuts, legumes and whole grains should be at the top of your list to eat every day.

You should also eat plenty of lean animal proteins like chicken (without the skin), fish and seafood, and plant-based proteins like beans, lentils and tofu.

You should drink plenty of water throughout the day, and not only when you are thirsty.

If you like coffee or tea, try to drink it without sugar.

For cardiovascular health, you should avoid anything processed, fatty foods and salty food.

Fat because it can lead to ­atherosclerosis, i.e. plaques in your blood vessels that can grow large enough to block the blood vessel.

Salt because it can worsen your high blood pressure.

The AHA also ­suggests that we cook more at home rather than eating out, so that we can control what we eat.

We should also watch our portion size so that we don’t overeat.

I knew my eating was going to be a major factor. Sigh. OK, let me guess, exercise is the second?

Yes.

The AHA recommends either 150 minutes of moderate aerobic activity per week or 75 minutes of vigorous aerobic activity per week.

Moderate activity includes brisk walking, dancing, breast stroke in swimming and Zumba.

Vigorous activity includes running, hiking, swimming styles other than breast stroke, and vigorous dancing.

Strength training is not aerobic activity and should be done twice a week for at least 1.5 hours separately.

The idea is movement more than exercise.

Modern people spend too much time sitting still at the work desk or at home watching TV.

If we aim to get up and move every 20 minutes, even if it is a walk to the kitchen to drink water, it is far better than being still for hours straight.

Note that you don’t feel very energised if you don’t move anyway.

I get that diet and exercise are going to be part of any heart health advice. What are the other six?

You definitely have to quit smoking or any other form of tobacco.

Another big lifestyle factor is to get adequate sleep.

Sleep is an essential component of cardiovascular health because sleep gives you better brain function (alertness, focus, decision-making, memory, problem-solving), and improved mood and energy.

Sleep also boosts your immune ­system and allows your body to heal and repair its damaged cells and tissues.

You, as an adult, need about seven to nine hours of sleep a night.

If you don’t get enough sleep, after a while, you will be more at risk for all kinds of diseases like heart disease, high blood pressure, diabetes and high cholesterol.

To get good sleep, it is important to go to bed at the same time every night so that you can wake up the same time every morning.

This regulates your body’s circadian rhythm.

In this modern age, avoid all sorts of stimulating activity (like video games) and blue light from your phone and computer before you sleep.

Use a filter if you have to.

What are the last four essential things?

So far, we have talked about lifestyle factors, meaning things completely – more or less – within your control.

Another lifestyle ­factor is not getting obese.

This is also mostly within your control, especially if you control what you eat and exercise regularly.

You can calculate your body mass index (BMI) with this formula: BMI = Your weight (in kilogrammes)/Your height x your height (in metres)

Your BMI should not be over 25 or less than 18.5.

So the eight essential factors are all within my control?

Not all.

The sixth, seventh and eighth factors are controlling your blood cholesterol, blood sugar and blood pressure.

High blood cholesterol is only partially within your control as genetic factors play a lot into whether or not you develop this condition.

So are diabetes and high blood pressure.

You can eat smart and exercise right all your life and still develop these diseases simply because of the combination of your genes and body type.

However, if you do essential items number one to five, you would be able to lower the risk of number six to eight to some degree at least.

For the rest of it, you will have to see a doctor and be prescribed pills to manage them.

by Dr YLM graduated as a medical doctor, and has been writing for many years on various subjects such as medicine, health, computers and entertainment. For further information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

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A proposed solution for global AI governance

 

Photo: Filepic/Reuters

AT the 2026 World Artificial Intelligence Conference and High-Level Meeting on Global AI Governance (July 17 to 20 in China), international participants across sectors widely applauded the keynote address delivered by Chinese President Xi Jinping.

The speech focused on China’s governance philosophy of prioritising AI risk prevention and control while advancing secure, controllable, and well-ordered development.

The advent of AI has been followed by mounting challenges such as ethical disputes, security vulnerabilities, regulatory dispa­rities, and geopolitical contention that are shared concerns for all nations.

The current global AI ecosystem remains complex and uncertain as industrial and regulatory policies evolve, and some countries erect exclusive technological barriers, even suspending domestic R&D of cutting-edge AI models at will.  

Against the backdrop of rapid technological competition and proliferating risks, the world urgently requires an inclusive, actionable, and universally accessible governance framework that strikes a balance between AI development and risk control. China’s governance concepts and practical solutions precisely respond to these core global demands.

China’s AI governance propositions have earned extensive recognition and positive feedback from global public opinion and international communities.

Reuters highlighted key governance principles such as human-centric oversight, proactive risk early warning and sound emergency response mechanisms, while Nature magazine has called on global stakeholders to engage actively in the multilateral governance framework championed by China.

StarPUN secretary-general Antonio Guterres has publicly endorsed China’s propositions, affirming its core vision of advancing benevolent, inclusive, secure and accountable AI development.

In addition, multiple heads of state and government have expressed approval of a cooperation model that breaks away from zero-sum mentalities and geopolitical confrontation – AI should serve as a bridge for global connectivity and collaboration, rather than a technological divide splitting the world into blocs.

Leading global industry practitioners have also remarked that China’s governance practices clear obstacles to the healthy growth of the global AI industry, enabling all countries and humanity as a whole to reap the benefits of the intelligent era.

At its core, China’s model is offering the world not merely standalone governance concepts and security commitments but a systematic, actionable and equitable global public goods package for AI governance that balances efficiency and fairness.

In rule-setting, China spearheaded the release of the Global AI Governance Initiative and facilitated the consensus adoption of relevant AI governance resolutions at the UN General Assembly, establishing a foundational framework for global AI governance.

In inclusive development, China has pledged to provide 5,000 specialised AI training opportunities for developing countries over the next five years, helping emerging economies bridge their technological and talent gaps.

In risk governance practice, the Mazu intelligent early warning system developed by China has been deployed in 30 countries, providing a replicable model for global AI risk prevention and control.

Hosted by the conference, the World Organisation for AI Governance – the world’s first intergovernmental AI body – was officially inaugurated in Shanghai with 29 founding members, marking the initial esta­blishment of a multilateral collaborative governance mechanism.

It is important to consistently uphold the principles of open source, transparency, joint deve­lopment and shared benefits. In this regard, the large-scale, open-source AI model released by Chinese enterprises during the conference embodies a rejection of technological monopolies and a dedication to open cooperation.

This is an example of the core logic of China’s governance approach: advancing development alongside security and standardisation alongside inclusiveness.

“AI development should not be a solo performance by any single country, but a symphony of global cooperation.”

Global AI governance is currently at a pivotal stage of rule- reshaping and institutional restructuring, where competing governance models, development paths and value systems coexist, creating an urgent need for a stable, fair and inclusive global governance regime.

China’s sustained, pragmatic and open governance practices have proven that high-quality AI development hinges on secure and controllable progress. Only by integrating risk governance into the entire process of technological R&D, industrial application and international cooperation can intelligent technologies transcend national boundaries, mitigate geopolitical disruptions, and deliver shared prosperity for all humanity.

For Global South countries in particular, China’s governance solutions and cooperation models offer a more viable, stable and inclusive development alternative, supporting all nations in participating equally in the intelligent era and sharing in technological progress.

DING JIE

Director

International Relations Center

Academy of Contemporary China and World Studies

Seven healthy foods for your brain

 

Photo: Magnific

These dif­fer­ent foods have dif­fer­ent prop­er­ties and com­pounds that can enhance brain health in dif­fer­ent ways.

New research suggests that a structured programme that combines regular exercise with a brain-friendly diet may help improve memory and thinking skills in older adults who are at a higher risk of dementia.

The two-year study followed more than 1,000 adults aged between 60-77 across 11 Latin American countries who had risk factors such as high blood pressure, high cholesterol or smoking.

Half the participants completed supervised exercise four times a week, received personalised brain-healthy nutrition advice and took part in cognitive training, social activities and regular health monitoring.

The comparison group, meanwhile, received general health advice and attended four one-hour meetings over the two years. 

Researchers found that those following the structured programme performed better in cognition, episodic memory, executive function and procession speed tests, suggesting that lifestyle changes may help protect cognitive health. 

Here are their top seven recommendations:

1. Brazil nuts

Make nuts your new go-to brain-boosting snack.

“Healthy fats give brain cells structure and function, so I would recommend adding nuts to your shopping list,” suggests British dietitian Lesley Reid.

She recommends Brazil nuts in particular, because as well as containing all the healthy fats, they are also rich in selenium, which is a powerful antioxidant that is great for the brain.

“Have no more than three Brazil nuts per day because they’re pretty powerful,” she advises.

“Have them raw as a snack, or chop them up and mix them through a yoghurt.”

2. Chickpeas

Getting enough protein is also vital for brain health.

“We want to make sure we eat enough good protein sources because proteins are broken down into amino acids, and amino acids are the building blocks of all our cells,” explains Reid.

She adds that amino acids play a particularly important role in neurotransmitters, which make connections in the brain.

Many people think of protein shakes, meat and eggs when it comes to protein, but chickpeas are a great underrated source.

“Tins of chickpeas are a really good source of protein which are pretty cheap,” she says.

“You could roast them, add them to a salad, or blend them up and make them into a hummus to have with bread or as a dip with vegetables.”

3. Blueberries

“One colour of the rainbow that we are often missing from our diet is dark purple, and purple foods like blueberries are another great thing to add to your shopping list,” says Reid.

Blueberries are bursting full with brain-boosting properties, including flavonoids such as anthocyanins and quercetin.

“Research suggests that anthocyanins reduce brain inflammation, stimulate the growth of new brain cells and improve blood flow to the areas responsible for memory and focus,” says British nutritionist Priya Kannath.

“In addition, quercetin is a natural anti-inflammatory compound that helps protect brain cells from damage caused by everyday oxidative stress.”

Frozen blueberries are great because they last much longer than fresh ones.

“You can add them into smoothies, have them with porridge or blitz them with some yoghurt,” she recommends.

4. Green leafy vegetables

“Green leafy vegetables, such as kale and spinach, are rich in magnesium, high in B vitamins and are really good at supporting your energy production and nervous system function,” says Reid.

“They are also very high in vitamin C and offer that antioxidant protection, so are really good for brain function.”

Leafy greens are incredibly versatile and can be incorporated into your diet in many different ways.

“You could steam them, add them into curries, soups and casserole dishes.

“You could also add them into a quiche or into a green smoothie,” suggests Kannath.

5. Oily fish

“Research suggests that higher omega-3 intake has been linked to lower levels of beta amyloid proteins that are associated with Alzheimer’s disease,” says Kannath.

She notes that oily fish, such as sardines and salmon, are a great source of omega-3 fatty acids.

“I would recommend aiming for at least two portions of oily fish a week to get that omega-3 support,” she suggests.

“Canned fish is particularly great because it contains the softened bones of the fish, which will give an extra boost of vitamin D and calcium.

“However, if you prefer buying fresh or frozen fish, you could bake it, make a curry or grill it.”

6. Dark chocolate

“The more cocoa dark chocolate contains, the better it is,” says Kannath.

“Dark chocolate contains flavonoids – such as epicatechin, catechins and procyanidins – that can support cognitive function and also improve the blood flow to the brain.”

She recommends choosing a dark chocolate that is at least 70% cocoa.

“l would recommend eating a square of dark chocolate a day after your evening meal,” she says.

7. Extra virgin olive oil

“Extra virgin olive oil contains anti-inflammatory properties that can help support vascular health which is central to brain health,” says Kannath.

“I would recommend drizzling a little bit of extra virgin olive oil over a salad.” – PA Media/dpa

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Human judgment still matters in real estate

 

AI speeds and eases workload but not infallible

Contributed by Sulaiman Saheh

Artificial intelligence (AI) is rapidly transforming the way professionals across various industries access information, analyse data and make decisions. In Malaysia, the government is entering a new phase of its AI agenda by shifting its focus from building digital infrastructure to accelerating AI adoption across businesses, public services and everyday professional practice. This national push is aimed at strengthening productivity, enhancing economic competitiveness and increasing the digital economy's contribution to gross domestic product (GDP). 

With the National AI Office set to be institutionalised as the central body coordinating AI strategy and governance in July 2026, AI is expected to become increasingly embedded across industries, including real estate. From property valuation and investment analysis to customer engagement and management of buildings, AI is offering new levels of speed, efficiency and analytical capability. While these technological advancements present significant opportunities, it is also important to appreciate the intrinsic workings of AI-generated solutions and the different contexts where it flourishes and where caution is due, especially with the early stages of AI adoption in uncharted territories. This is where one has to closely examine the continuing role of human expertise, professional judgment and critical thinking, particularly when it comes to deriving decisions for implementation in the reality of real estate investments and developments.

Why the excitement?

One of the reasons AI has generated so much excitement is its ability to process vast amounts of information in a fraction of the time required by humans. The real estate sector produces enormous volumes of data every day. Transaction records, rental rates, occupancy levels, demographic trends, economic indicators and development pipelines all contribute to a complex and constantly evolving market environment. AI systems can rapidly analyse these datasets, identify patterns and generate insights that would otherwise require considerable time and effort. For real estate professionals, this translates into greater efficiency, faster decision-making and improved productivity.

AI can also help reduce human errors in repetitive administrative tasks. Data entry, report generation, document review and customer enquiries can be streamlined through AI-powered tools. In a market where speed often matters, such efficiency gains can enhance service quality and allow practitioners to focus on higher-value activities. Property agencies can use AI-driven chatbots to respond to customer enquiries around the clock while researchers and analysts can leverage AI to identify emerging market trends and produce preliminary assessments more quickly than before. 

AI's greatest weakness 

Despite its impressive capabilities, AI is far from infallible. One of its greatest weaknesses lies in its dependence on data quality, programming transparency and user instructions or prompters. An AI system can only produce results based on the information it is given. If the data is incomplete, outdated, inaccurate or biased, the resulting analysis may also be flawed. This is particularly relevant in the real estate industry where data quality varies significantly across locations and market segments. In Malaysia, while transparency has improved over the years, certain market information remains fragmented or unavailable. Not all property transactions, buyer motivations or local market dynamics can be fully captured in databases. As a result, AI-generated conclusions may not always reflect the realities on the ground.

Furthermore, real estate is not solely a numbers-driven industry. Property decisions are influenced by factors that are often difficult to quantify. Human emotions, cultural preferences, community perceptions, lifestyle considerations and personal circumstances frequently shape purchasing decisions. A neighbourhood's reputation, the quality of nearby schools, accessibility to places of worship, future infrastructure developments and local community characteristics may significantly affect property values and buyer behaviour. While AI can identify statistical correlations, it may struggle to understand the nuances that experienced practitioners recognise through years of market exposure and local knowledge.

Challenges in diversity

This limitation is particularly relevant in Malaysia's diverse property landscape. Market behaviour in central Kuala Lumpur may differ substantially from Johor Bahru, Chemor or other cities and towns across the nation. Even within the same city, two seemingly similar developments may perform differently due to factors that are not immediately visible in historical datasets. Local market sentiment, developer reputation, community demographics and buyer confidence often play a larger role than many analytical models can adequately capture. Though there had been increased efforts for data gathering and quantification of sociological parameters, human professionals are often needed to interpret these subtleties and place data within its proper context.

Another concern that deserves attention is the growing tendency to place excessive trust in AI-generated outputs. Modern AI systems are capable of producing reports, analyses and recommendations that appear highly convincing. However, confidence should not be mistaken for accuracy. AI can generate information that sounds plausible but is factually inaccurate, incomplete or unsupported by reliable evidence. In recent years, this phenomenon has become widely recognised as one of the major limitations of generative AI technologies. If users fail to verify the information provided, there is a risk that inaccurate assumptions may be incorporated into important business decisions.

Perhaps the more subtle and potentially dangerous consequence of heavy AI reliance is its impact on human critical thinking. Professional competence is built not only on knowledge but also on the ability to question, evaluate and challenge information. In the practice of real estate professional advisory services, practitioners are expected to assess the reliability of data, identify anomalies and consider alternative interpretations before arriving at conclusions. When AI becomes the primary source of analysis, there is a risk that practitioners may gradually become less inclined to exercise independent judgments.

Over time, excessive dependence on AI may encourage a culture of passive acceptance rather than active inquiry. Instead of asking whether the data is complete, whether assumptions are reasonable or whether alternative explanations exist, individuals may simply accept AI-generated outputs at face value. This phenomenon can lead to what may be described as automation bias or even an epistemic complacency where users consciously or unconsciously choose not to scrutinise information because doing so requires additional effort. In such situations, errors may go undetected not because the technology failed but because humans failed to critically evaluate the technology's conclusions.

The human touch

The human element remains one of the most valuable aspects of professional real estate practice. Property transactions are among the most significant financial decisions many individuals will make during their lifetime. Buyers, sellers, investors and occupiers often seek more than just information; they seek reassurance, guidance and professional judgment. Trust is built through relationships, communication and credibility. These qualities cannot be replicated by algorithms alone.

A professional – be it in real estate or any other industry - does more than analyse data. They interpret market conditions, assess risks, consider broader economic implications and provide recommendations that account for unique circumstances. Experience enables professionals to recognise emerging patterns before they become visible in historical datasets. Judgment allows them to balance quantitative analysis with qualitative considerations. Ethics guide them in acting responsibly when data alone may not provide clear answers. These are inherently human capabilities that remain essential and relevant while being complemented by the technological advancements seen in AI and other technologies.

There is little doubt that AI will continue to evolve and become more sophisticated in the years ahead. But as the real estate industry embraces digital transformation, we must remain mindful that technology is a tool, not a substitute for expertise and the responsibility for making informed decisions must continue to rest with qualified and trained professionals who must continue to learn, unlearn and relearn as technology evolves, rather than blindly relying solely on artificial intelligence programmes.

Sulaiman Saheh is the senior director of research and consultancy services at Rahim & Co Chestertons, a global real estate agency.