Along with the celebration of Valentine’s Day, the month of February is also observed as the Philippine Heart Month per Proclamation No. 1096 in 1973. This celebration calls for better health care among the people and extensive information campaign on heart health. The theme for this year’s celebration is: “Be happy healthy, Ka-heartner!”
Cardiovascular diseases (CVDs) are one of the leading causes of death in the country. Not only older adults are affected, the young ones are also tangled in the dangerous limbo of CVDs because factors that lead to heart diseases are happening among the young ones.
The World Health Organization (WHO) lists the following as the major behavioral risk factors for CVDs: unhealthy diet, physical inactivity, tobacco use and harmful use of alcohol.
Conscious efforts in behavioral modification can help prevent CVDs, together with professional help. Note these tips for a healthier heart:
Go for heart-healthy foods. Know the type of fats that is good for your heart. Go with monounsaturated and polyunsaturated fats and replace saturated fats. Saturated fats (also known as bad fats) tend to increase the low-density lipoprotein in the blood which can lead to formation of plaques in the arteries. This can increase your risk to heart attack and stroke. Common sources of saturated fats are animal products such as butter, meat fat including lard, chicken skin and processed foods like biscuits and pastries. On the other hand, monounsaturated fats are sourced from olive oil and canola oil. Polyunsaturated fats can be found in certain fish, avocados, nuts and seeds.
Omega 3 fatty acids found in tuna, salmon, anchovies, mackerel, vegetable oils, and green leafy vegetables aid in inflammation, hormone production, blood clotting, as well as the constriction and relaxation of the smooth muscles in the artery walls.
Fiber also helps with heart health as it helps lower blood pressure, cholesterol and regulates blood sugar levels, thus lowering the risk of coronary heart disease. Get fiber from whole grains, fruit, vegetables, beans, nuts, and seeds.
On top of fiber, fruits and vegetables also offer micronutrients and antioxidants which protect against heart diseases. Folate, found in grains, citrus fruits and green leafy vegetables, helps lower the blood levels of the amino acid homocysteine, which is related to heart disease, and peripheral artery and vascular disease. Potassium from avocadoes, tomatoes and bananas, reduces the effects of sodium on blood pressure and helps the blood vessels relax and lowers blood pressure.
Mind your eating habits. Be careful of your food choices. Limit consumption of processed foods and foods from fast food chains to reduce intake of refined sugars, saturated fats and sodium. When cooking your own food, opt for herbs and spices instead of seasonings. Check also the label of the foods you buy in the market. Consume at least five (5) servings of fruits and vegetables per day. Trim visible fats from meat products and remove the skin from poultry products. Also, be mindful of your meals and portion sizes.
Avoid vices. Smoking is a major cause for CVD. One out of four deaths from CVD is caused by smoking. Smoking can raise triglycerides and lower good cholesterol. Blood also tends to thicken with smoking which can block the flow of blood to the heart and brain. Moreover, smoking damages cells that line the blood vessels and increases the buildup of plaque in blood vessels. It also thickens and narrows blood vessels.
Heavy alcohol drinking, on the other hand, is linked to poor heart conditions. Excessive alcohol intake can lead to high blood pressure, heart failure or even stroke. This unhealthy habit can also contribute to cardiomyopathy, a disorder that affects the heart muscle. Weight gain from excessive drinking can also cause rise of blood pressure.
Move around. Lastly, the WHO recommends at least 150 minutes of aerobic physical activity per week with moderate-intensity. Time spent on being sedentary should be limited as well. Likewise, the WHO emphasizes that higher level of physical activity among adults improves risk of cardiovascular mortality and improves incident hypertension, among other health benefits.
It pays to be conscious of your heart health, especially in this time of pandemic. Heart diseases increase the risk to severe illness caused by the COVID-19 virus.
Take care of your heart, start with health and nutrition! (NO III Sheena Marie G. Talle)
References:
American Heart Association. (n.d.) The American Heart Association Diet and Lifestyle Recommendations. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
Better Health Channel. (n.d.) Diet and heart disease risk. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/heart-disease-and-food#:~:text=The%20Heart%20Foundation%20recommends%3A,in%20a%20heart%20healthy%20diet.
Centers for Disease Control and Prevention. Heart Disease and Stroke. 28 April 2020. https://www.cdc.gov/tobacco/basic_information/health_effects/heart_disease/index.htm
Centers for Disease Control and Prevention. 26 January 2021. Heart Disease: It Can Happen at Any Age. https://www.cdc.gov/heartdisease/any_age.htm
Centers for Disease Control and Prevention. 3 February 2021. COVID-19: People with Certain Medical Conditions. https://www.cdc.gov/coronavirus/2019-ncov/need-extra-precautions/people-with-medical-conditions.html
Department of Health. (n.d.) WHAT ARE THE LEADING CAUSES OF MORTALITY IN THE PHILIPPINES? https://doh.gov.ph/node/1058
John Hopkins Medicine. (n.d.) Alcohol and Heart Health: Separating Fact from Fiction. https://www.hopkinsmedicine.org/health/wellness-and-prevention/alcohol-and-heart-health-separating-fact-from-fiction#:~:text=Heavy%20drinking%2C%20on%20the%20other,that%20affects%20the%20heart%20muscle
World Health Organization. 17 May 2017. Cardiovascular diseases (CVDs). https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)
World Health Organization. 26 November 2020. Physical activity. https://www.who.int/news-room/fact-sheets/detail/physical-activity
