According to the WHO (World Health Organization), cardiovascular diseases (CVDs) are the leading cause of death worldwide, responsible for one in every three deaths. Common risk factors for heart attacks and strokes include tobacco use, unhealthy diet, obesity, physical inactivity, alcohol use, hypertension, diabetes, and high cholesterol levels. It’s never too late to start making lifestyle changes for a healthier heart. Here are some practical heart health tips:
1. Eat a Heart-Healthy Diet
A heart-healthy diet includes a variety of fruits, vegetables, whole grains, legumes, and nuts. Reduce the intake of salty meats like ham, bacon, tocino, sausage, and hotdogs, as well as salty foods like dried fish. Use calamansi juice and vinegar to season your food instead of high-sodium condiments such as soy sauce, fish sauce, bagoong, and ketchup. Avoid processed, canned, and fast foods. Replace sweetened snacks like doughnuts and cookies with fresh fruits and vegetables and opt for water instead of sugary beverages and juices.
2. If Overweight, Lose Weight
Overweight and obesity are defined as having a body mass index (BMI) of 25 and above. Central obesity, indicated by a waist circumference greater than 80 cm for females and 90 cm for males, points to more intra-abdominal fat, which is associated with a higher risk of cardiovascular disease. Aim to reduce your daily caloric intake by 500 kilocalories to achieve a weekly weight loss of about half to one kilogram.
3. Increase Regular Physical Activity to at Least 2.5 Hours per Week
Physical activity improves blood pressure, cholesterol levels, and weight control. Start with small amounts of physical activity and gradually increase the duration, frequency, and intensity. Adults should aim for at least 150 minutes of moderate physical activity (e.g., brisk walking, climbing stairs, dancing, gardening, or doing household chores) spread throughout the week.
4. Don’t Use Tobacco
Tobacco uses and exposure to second-hand smoke are harmful to your heart. Quitting tobacco is one of the best health decisions you can make for your heart. The benefits of quitting are immediate and long-term, including living up to 10 years longer. After one year of quitting, the risk of heart disease is reduced by half. After 15 years, the risk is the same as that of a non-smoker.
5. Avoid Alcohol
Alcohol consumption is linked to over 200 diseases and conditions, including cardiovascular diseases. Binge drinking is common in the Philippines, even among occasional drinkers. There is no safe level of alcohol consumption, so it’s best to avoid drinking alcohol altogether to protect your heart.
6. Regularly Check Your Blood Pressure and Blood Sugar
Regular monitoring of blood pressure and blood sugar by a healthcare professional is crucial for maintaining heart health. High blood pressure can damage your heart even without noticeable symptoms. Discuss with your healthcare provider about your risk factors (unhealthy diet, physical inactivity, tobacco and alcohol use) and plan lifestyle changes accordingly. If diagnosed with hypertension or diabetes, work with your healthcare provider to set treatment goals and adhere to prescribed medications. Involve your loved ones in your journey to a healthier heart.
Taking care of your heart health involves making mindful lifestyle changes and regular health monitoring. By following heart health tips, you can significantly reduce the risk of cardiovascular diseases and lead a healthier, longer life.
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