February was declared Philippine Heart Month by virtue of Proclamation No. 1096 signed on Jan. 9, 1973. The proclamation seeks to promote awareness of heart disease as a serious and growing health concern among Filipinos.

According to the World Health Organization, Cardiovascular diseases (CVDs) are the world’s leading killer, causing 1 in every 3 deaths. In the Philippines, cardiovascular diseases are also the number one cause of death, with an estimated 50,000 dying every year. The cause of heart attacks and strokes are usually the presence of a combination of risk factors, such as tobacco use, unhealthy diet and obesity, physical inactivity and use of alcohol, hypertension, diabetes, and high level of cholesterol.

Here are some healthy things you can do daily to help your heart work more efficiently. If you incorporate these habits into your daily routine, your heart health will be the best it can be.

• Eat a heart-healthy diet. A healthy diet can help protect the heart, improve blood pressure and cholesterol, and reduce the risk of type 2 diabetes. Vegetables and fruits, beans or other legumes, lean meats and fish, low-fat or fat-free dairy foods, whole grains, and healthy fats (omega-3 and omega-6) found in avocados, nuts, fish, and sunflower seeds are all part of a heart-healthy eating plan. Limit your intake of salt, sugar, processed carbohydrates, alcohol, and saturated fat found in red meat and full-fat dairy products, as well as trans-fat found in fried fast food, chips, and baked goods, because they raise blood pressure and bad cholesterol.
• Get moving. Being regularly active helps to control high blood pressure, help manage weight and reduces your chances of having a heart attack or developing heart disease. WHO recommends at least 150 minutes of moderate physical activity (e.g. brisk walking, climbing stairs, dancing, gardening or doing household chores) spread throughout the week.
• Live Smoke-free. Quitting smoking is an excellent way of keeping your heart in top-condition. Smoking damages your heart and blood vessels. Also, it increases your likelihood of getting cardiovascular diseases. Also, avoid second-hand smoke because it causes heart attack and stroke.
• Manage stress. Some people cope with stress in unhealthy ways — such as overeating, drinking or smoking. Finding alternative ways to manage stress — such as physical activity, relaxation exercises or meditation — can help improve your health.
• See a Doctor for Regular Checkups. It is best practice to consistently see a doctor for a heart health check. The doctor will determine your risk factors for heart disease, including diet, blood pressure, physical activity, cholesterol, and medical and family history, and advise accordingly. They can also help you manage your risk factors for greater heart health.

It is never too late to adopt lifestyle changes that keep your heart healthy. The changes can be as simple as eating healthy, exercising, quitting smoking, managing stress, and getting regular checkups. Follow these five heart-healthy habits and you’ll be doing your heart a favor. You’ll feel better and be able to stay active with a heart-healthy lifestyle. /CSC

REFERENCES:

https://newsinfo.inquirer.net/1085528/did-you-know-february-is-philippine-heart-month-2#ixzz7KBZK5VTC

https://www.who.int/philippines/news/feature-stories/detail/how-to-take-care-of-your-heart-health