How alarming are cardiovascular diseases? Philippine Statistics Authority (PSA) revealed that ischemic heart diseases have been the top 1 leading cause of mortality in the Philippines for years 2020 to 2021. This contributes to 110,332 death cases (18.3%) nationwide. Additionally, hypertensive diseases ranked as the sixth common cause of mortality in the Philippines.
Intensifying the awareness on cardiovascular diseases as it can be life-threatening to every Filipino, February has been declared as the Philippine Heart Month pursuant to Proclamation No. 1096 signed on 9th day of January 1973. This annual celebrate is spearheaded by the Department of Health (DOH) and the Philippine Heart Association (PHA) in cooperation of the Heart Foundation of the Philippines (HFP).
With the easy-to-follow recommendations below, your heart will be more functional in the long run:
H – ave your meals cooked with the use of minimal amount of vegetable oil such as baking, steaming, grilling, boiling, and braising
E – at more variety of fruits and vegetables, whole grains, fatty fishes like salmon, tuna, and mackerel, seafoods, low-fat or non-fat dairy and milk products, lean and unprocessed meat and poultry, nuts, and legumes
A – void processed foods, canned goods, too salty/sweet/fatty/fried foods, and sweetened beverages
R – egularly do a moderate physical activity for 150 minutes (2½ hours) or 75 minutes (1¼ hours) of vigorous physical activity for a normal body weight
T – ake limited to no alcohol intake and be tobacco-free including cigarettes, e-cigarettes and vapes
Some of the effortless heart-healthy meals you can serve to your loved ones include omelet with leafy vegetables, fruit-nut oatmeal, chicken avocado sandwich, salad with vinaigrette sauce, baked fish filled, and grilled chicken, tofu meatballs, and banana oatmeal pancake.
Despite being threatening, cardiovascular diseases can be prevented naturally! NNC MIMAROPA recommends all Filipinos to be mindful of the food consumed daily – its quantity, type, and nutritional content in addition to active healthy lifestyle. Remember, a heart-healthy diet leads to a happy and disease-free heart!
Written by: PNFP Nichole Loyola
References:
American Heart Association. (n.d.) The American Heart Association Diet and Lifestyle Recommendations. Accessed from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
Official Gazette. (1973). Proclamation No. 1096, s. 1973: Declaring the Month of February of Every Year as Philippine Heart Month. Accessed from https://www.officialgazette.gov.ph/1973/01/09/proclamation-no-1096-s-1973/
Philippine Statistics Authority. (2022). Causes of Deaths in the Philippines (Preliminary): January to October 2021. Accessed from https://psa.gov.ph/content/causes-deaths-philippines-preliminary-january-october-2021
