Have you ever exercised such caution and restraint to shield your heart from heartbreaks? While some people approach love impulsively, others take extra precautions to avoid having their hearts shattered. Since Valentine's Day is observed every year on February 14th, the word "February" always rings bells in our ears and is frequently linked to romantic relationships.
Although, February may have the day of hearts, but every day in it is technically a day for the heart too. February is Philippine Heart Month—it has been since 1973 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.
Now, have you made an effort to keep your heart physically healthy and away from cardiovascular diseases?
The heart is a muscular organ about the size of a fist, located just behind and slightly left of the breastbone. It pumps blood through the network of arteries and veins called the cardiovascular system. The cardiovascular system is the main transport system of a human’s body. It is composed of the heart organ, blood vessel and the blood itself. The heart is the main organ that pumps the blood and deliver it to different parts of the body through its connecting blood vessels. On the other hand, the body deposit its body waste to the blood in the form of carbon dioxide for its removal which in turn return to the heart, completing and repeating the cycle. This process shows how critical the human’s heart function is. However, most people take their heart for granted. It may not seem urgent until it hits close to you, but cardiovascular health is becoming an issue worldwide. Cardiovascular disease or CVD refers to a class of ailments that affect the heart and the blood vessels connected to it. These ailments account for a staggering 17.5 million deaths each year.
According to the Department of Health (DOH), heart diseases are among the leading causes of death in the country. With 47.1% prevalence, the leading cause of heart disease in the country is rheumatic fever. It is an inflammatory disease that can develop into rheumatic heart disease when streptococcal throat infection or scarlet fever isn’t properly treated. This has been followed by hypertensive (17.2%), and atherosclerosis, the buildup of fats, cholesterol, and other substances in and on your artery walls which can restrict blood flow with 15.5%.
With this, rigorous efforts must be focused in ensuring activities to maintain a healthy heart especially this heart month. Here are 10 tips to keep your heart healthy as recommended by experts.
1. Eat a heart healthy diet
A heart healthy diet consists of a combination of different foods including fruits, vegetables, whole grains, legumes, and nuts. Cut down on salty meats such as ham, bacon, tocino, sausage, hotdog, as well as salty food such as 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 the consumption of processed, canned, and fast food. Replace sweetened snacks such as doughnuts, cookies, and the like with fresh fruit and vegetables and if thirsty, substitute sweetened beverage sodas and sweetened juices with water.
2. If overweight, lose weight
Overweight and obesity is defined as a body mass index (BMI) of 25 and above. Central obesity or adiposity on the other hand is a high waist circumference of more than 80 cm for females and more than 90 cm for males. A high waist circumference points to more intra-abdominal fat and is associated with a higher risk for developing cardiovascular disease. Try to reduce 500 kilocalories in your daily diet, which will help bring about an average weight loss of approximately half to almost 1 kilogram a week.
3. Increase regular physical activity to at least 2.5 hours per week
Physical activity contributes to improved blood pressure, improved levels of cholesterol and other blood lipids, and weight control. Some physical activity is better than none. Inactive people can start with small amounts of physical activity (even as a part of their normal daily activities) and gradually increase duration, frequency, and intensity. Adults are recommended to perform at least 150 minutes of moderate physical activity (e.g. brisk walking, climbing stairs, dancing, gardening or doing household chores which can result in mild increase of heart rate) spread throughout the week.
4. Don’t use tobacco
Tobacco use and exposure to second-hand smoke are harmful to your heart. Quitting tobacco use is the biggest gift of health you can give your heart and has immediate and long-term health benefits, including living up to 10 years longer. After a year of quitting, the risk of heart disease is about half that of a smoker. Fifteen years after quitting, the risk of heart disease is the same as that of a non-smoker.
5. Avoid use of alcohol
Alcohol consumption has been linked to more than 200 disease and injury conditions, including cardiovascular diseases. While most Filipinos report their alcohol drinking as occasionally, binge drinking is common in the country. There is no safe level for drinking alcohol, so it is better to avoid drinking alcohol altogether to protect your heart.
6. Have your blood pressure and blood sugar checked regularly
An important way to maintain a healthy heart is for your blood pressure and blood sugar to be checked regularly by a health worker. Some people do not exhibit symptoms even if they already have high blood pressure – and it can hurt your heart. It is also important to talk to your health worker if you have behavioural risks (unhealthy diet, physical inactivity, use of tobacco and alcohol) so they can help you plan the lifestyle modifications you should take to get your heart health back on track. If you are diagnosed with hypertension or diabetes, set targets with your health worker and take your medicines regularly. Involve your loved ones in your journey to a healthier heart.
Let us pull our hearts together! May this month of February be of great reminder to all of us, to guard our hearts and prevent it from being broken and damaged by eating foods that will make it healthier, and to love with all our hearts through healthy lifestyle and regular exercises!
Written by: PDO I Lorelie Millares
References:
“Heart disease in the Philippines” from https://www.ajconline.org/article/0002-9149(62)90323-5/fulltext#:~:text=The%20leading%20cause%20of%20heart,15.5%20per%20cent)%20heart%20disease.
World Health Organization. (n.d.). How to take care of your heart health. World Health Organization. Retrieved February 2, 2023, from https://www.who.int/philippines/news/feature-stories/detail/how-to-take-care-of-your-heart-health
