Ajit Karn
How to take care of your heart health: Cardiovascular diseases (CVDs) are the primary cause of mortality in the globe, accounting for one in three deaths. Cardiovascular diseases are also the leading cause of fatality in the Philippines, with an estimated 50,000 deaths per year. Heart attacks and strokes are typically caused by a combination of risk factors, including tobacco use, an improper diet and obesity, physical inactivity and alcohol consumption, hypertension, diabetes, and elevated cholesterol levels.
How to take care of your heart health
How to take care of your heart health? It is never too late to make lifestyle changes for a healthier heart. Here are a few practical steps you can follow.
1. Eat a heart healthy diet
A heart-healthy diet includes a variety of nutrients, such as fruits, vegetables, whole grains, legumes, and seeds. Reduce your consumption of salted meats like ham, bacon, tocino, sausage, and hotdogs, as well as salty foods like dried salmon. Use calamansi juice and vinegar instead of high-sodium condiments such as soy sauce, fish sauce, bagoong, and ketchup to season your food. Avoid eating processed, tinned, and rapid food products. Replace sugary treats such as donuts, pastries, and the like with fresh fruit and vegetables, and if you’re famished, swap sugary sodas and juices for water.
2. If overweight, lose weight
The definition of overweight and obesity is a body mass index (BMI) o 25 or higher. In contrast, central obesity or adiposity is characterized by a high waist circumference of over 80 cm for females and over 90 cm for males. A large waist circumference is indicative of increased intra-abdominal obesity and is associated with an increased risk of cardiovascular disease. Try to reduce your daily caloric intake by 500 calories, which will result in a weight loss of approximately half to nearly one kilogram per week.
3. Increase regular physical activity to at least 2.5 hours per week
Physical activity contributes to improvements in blood pressure, cholesterol, and other blood lipids, as well as weight management. Any physical activity is preferable to none. People who are inactive can begin with modest amounts of physical activity (even as part of their daily routine) and progressively increase duration, frequency, and intensity. It is recommended that adults engage in at least 150 minutes of moderate physical activity per week (such as brisk walking, ascending stairs, dancing, gardening, or doing domestic tasks that can cause a mild increase in heart rate).
4. Don’t use tobacco
Tobacco use and secondhand smoke exposure are detrimental to the heart. Cessation of tobacco use is the greatest gift of health you can give your heart, and it has both immediate and long-term health benefits, including a potential 10-year increase in life expectancy. After one year of abstinence, the risk of cardiac disease is approximately one-half that of a smoker. After ceasing for fifteen years, the risk of cardiac disease is identical to that of a nonsmoker.
Also read: Healthy Habits: Benefits of Breakfast
5. Avoid use of alcohol
Alcohol consumption has been associated with over two hundred diseases and injuries, including cardiovascular diseases. While the majority of Filipinos report consuming alcohol only intermittently, binge drinking is widespread in the country. There is no secure level of alcohol consumption, so to safeguard your heart it is best to abstain entirely.
6. Have your blood pressure and blood sugar checked regularly
Checking your blood pressure and blood sugar routinely by a medical professional is essential for maintaining a healthy heart. Some individuals exhibit no symptoms despite having elevated blood pressure, which can be detrimental to the heart. Importantly, if you have behavioural concerns (unhealthy diet, physical inactivity, tobacco and alcohol use), you should discuss them with your health care provider so that they can assist you in planning the necessary lifestyle changes to restore your heart health. If you have been diagnosed with hypertension or diabetes, set goals with your healthcare provider and take your medications as prescribed. Include your loved ones in your efforts to improve your heart health.
