Cardiovascular diseases (CVDs) are the major cause of death worldwide, accounting for one-third of all deaths. In the Philippines, cardiovascular diseases are the biggest cause of death, with an estimated 50,000 individuals dying each year. Heart attacks and strokes are frequently caused by a combination of risk factors, such as cigarette smoking, an unhealthy diet and obesity, physical inactivity and alcohol use, hypertension, diabetes, and a high cholesterol level.
It’s never too late to start making healthy lifestyle choices for your heart. Consider the steps below to get started.
1. Eat a healthy heart-healthy diet
A heart-healthy diet includes fruits, vegetables, whole grains, legumes, and nuts. Salty meats and meals, such as ham, bacon, tocino, sausage, and hotdog, should be avoided, as well as salty foods like dried fish Season your cuisine with calamansi juice and vinegar instead of high-sodium condiments like soy sauce, fish sauce, bagoong, and ketchup. Processed, canned, and fast foods should be avoided at all costs. If you’re thirsty, replace sugary snacks like doughnuts, cookies, and the like with fresh fruit and vegetables, and sweetened drinks sodas and sweetened juices with water.
2. If you’re overweight, you should shed weight
Overweight or obesity is defined as a body mass index (BMI) of 25 or higher. The waist circumference of more than 80 cm for women and more than 90 cm for males is considered central obesity, also known as adiposity. More intra-abdominal fat has been linked to an increased risk of cardiovascular disease in people with a large waist circumference. Reduce your daily calorie consumption by 500 calories, which will result in a weekly weight loss of half to almost a kilogramme.
3. Increase the amount of time you spend exercising each week to at least 2.5 hours.
Physical activity can help you lose weight and control your blood pressure, cholesterol, and other blood lipids. It is preferable to participate in some form of physical activity rather than none at all. People who are inactive can start with small amounts of physical exercise (even as part of their daily routine) and gradually increase the duration, frequency, and intensity of their workouts. Every week, adults should complete at least 150 minutes of moderate physical activity (e.g., brisk walking, climbing stairs, dancing, gardening, or doing domestic activities that cause a small increase in heart rate).
4. Smoking should be avoided.
Tobacco usage and exposure to secondhand smoke are both harmful to your heart. Quitting smoking is the best gift you can give your heart in terms of health, with immediate and long-term benefits such as a ten-year increase in life expectancy. After a year of not smoking, the risk of heart disease is nearly half that of a smoker. The risk of heart disease is the same after quitting smoking for fifteen years as it is for nonsmokers.
5. Avoid consuming alcoholic
More than 200 diseases and injuries have been related to alcohol intake, including cardiovascular ailments. While the majority of Filipinos claim to just drink once in a while, binge drinking is highly common in the country. Because there is no such thing as a safe level of alcohol consumption, it is best to avoid it altogether to protect your heart.
6. Have your blood pressure and sugar levels monitored on a regular basis
Maintaining a healthy heart requires regular blood pressure and blood sugar monitoring by a health practitioner. Even if you have high blood pressure, you may not be aware of any signs that could be harmful to your heart. If you have behavioural risks (unhealthy food, physical inactivity, cigarette and alcohol use), talk to your health care provider so they can help you plan the lifestyle changes you need to re-establish your heart’s health. If you have hypertension or diabetes, work with your doctor to set goals and make sure you take your meds on a regular basis. Invite your family and friends to join you in your quest for a healthier heart.
