The three leading causes of mortality in the Philippines in 2020, as determined by the Philippine Statistics Authority (PSA), were ischemic heart diseases, neoplasms, and cerebrovascular diseases. Ischemic heart disease deaths accounted for 99.7 thousand deaths in 2020, or 17.3% of all deaths in the nation, making them the leading cause of death. This marked an increase of around 2.3% from the 97.5 thousand fatalities, or 15.7% of all deaths in the Philippines in 2019.  From January through November of 2021, coronary heart disease remained the most common cause of death in the Philippines despite the fatal coronavirus disease 2019 (COVID-19).

The human heart is one of the most important organs required for preserving life. It is one of the strongest and hardest-working muscles in the human body and works continuously throughout a person's lifetime. The heart keeps the blood flowing continuously throughout the body, resupplying it with oxygen and distributing nutrients to the cells and tissues.

Heart diseases and strokes are typically brought on by the coexistence of several risk factors, including smoking, poor diet and obesity, inactivity and alcohol use, high blood pressure, diabetes, and high blood cholesterol. In fact, the foods you consume can have an impact on a variety of traits that are risk factors for heart disease, such as blood pressure, triglycerides, inflammation, and cholesterol levels. According to research, diets high in sodium, processed foods, added sugars, saturated and trans fats increase the risk of cardiovascular diseases.

Healthy eating habits are a proven and effective method of warding off cardiovascular disease, making nutrition the lifeline of cardiovascular health. Even if you are aware that some foods may increase your risk of heart disease, it can be challenging to change your eating habits. Whether you've been eating poorly for years, or you just want to make some minor dietary changes, below are six recommendations for a heart-healthy diet. Once you know which foods to eat more of and which to avoid, you will be well on your way to a heart-healthy diet.

• Limit serving size. What you eat and how much you consume matters. Consuming more calories than necessary might result from overfilling your plate, coming back for more and stopping when you're full. To help you regulate your servings, use a tiny plate or dish. You can also refer to the Pinggang Pinoy for the recommended servings per meal.

• Increase fruit and vegetable intake. Excellent sources of vitamins and minerals include fruits and vegetables. Fruits and vegetables are low in calories and high in dietary fiber. Fruits and vegetables include substances that may reduce the chance of developing cardiovascular disease. Consume foods such as dark green leafy vegetables, berries, avocados, tomatoes, garlic, sweet potatoes, oranges, and cherries.

• Choose whole grains. Whole grains include fiber and other nutrients that support blood pressure management and heart health. You may increase the percentage of whole grains in a heart-healthy diet by implementing simple substitutions for goods made from refined grains. Increase intake of oatmeal, whole grain bread, whole-wheat flour, brown rice, high-fiber cereal, and whole-wheat bread. 

• Limit unhealthy fats. Limiting intake of saturated and trans fats will reduce blood cholesterol and minimize risk of coronary heart disease. The risk of heart attack and stroke might increase due to atherosclerosis, which is the buildup of plaque in the arteries as a result of high blood cholesterol. Food labels for chips, crackers, cakes, frostings, and cookies should all be examined. In addition to having minimal nutritional value, some goods may still contain trans fats, even if they bear a reduced fat label. A person should consume no more than 6% of their daily caloric needs in saturated fat. Choose monounsaturated sources, such as canola or olive oil, when you do ingest fats. For heart health, a diet high in polyunsaturated fats, such those in certain fish, avocados, nuts, and seeds, is advised.

• Choose low-fat protein sources. Lean meat, poultry, fish, eggs, low-fat dairy products, and lean beef are some of the best sources of protein. Pick lower-fat options like skinless chicken breasts rather than fried chicken patties and skim milk as opposed to whole milk. Fish is a lean alternative to high-fat meats. Omega-3 fatty acids, which are abundant in some fish varieties, help reduce blood fats called triglycerides. Cold-water fish like salmon, mackerel, and herring have the greatest concentrations of omega-3 fatty acids. Legumes like beans, peas, and lentils are ideal meat substitutes due to their low-fat and cholesterol-free content. Other food sources are soy products such as tofu and soy milk.

• Consume foods low in sodium. People who consume too much salt have increased risk of high blood pressure, raising their risk of heart disease. Ideal salt intake for most persons is no more than 5 teaspoons per day. Even while reducing salt use when cooking or adding it to food at the table is a smart first step, a lot of the salt consumed comes from soups, baked goods, and frozen meals that are canned or processed. Thus, it is advised that you prepare your own food so you can control the amount of salt being added to the food you consume.  Making wise condiment selections is another way to cut back on your use of salt.

There are lifestyle changes you can make for improved heart health, in addition to eating a heart-healthy diet and avoiding items that are known to harm cardiovascular health. These lifestyle changes include exercising regularly, limiting alcohol intake, getting plenty of sleep, and avoiding smoking. 

A healthy diet and way of life are the greatest preventative measures and treatments for cardiovascular disease. Keep in mind that it is your overall pattern of choices that matters. For long-term advantages to your health and your heart, include the basic measures above into your daily routine. (Project Development Officer I Keishe Jan T. Aban/This email address is being protected from spambots. You need JavaScript enabled to view it./0963-1090-198).

References:

Davis, & Digiacinto. (2022, October 25). Best Diets For Heart Health In 2023, According To Experts. Forbes Health. Retrieved February 6, 2023, from https://www.forbes.com/health/body/best-diets-for-heart-health

Harvard T.H Chan. (2014, May 9). Preventing Heart Disease. The Nutrition Source. Retrieved February 6, 2023, from https://www.hsph.harvard.edu/nutritionsource/disease-prevention/cardiovascular-disease/preventing-cvd

Link. (2022, January 6). 15 Incredibly Heart-Healthy Foods. 15 Incredibly Heart-Healthy Foods. Retrieved February 6, 2023, from https://www.healthline.com/nutrition/heart-healthy-foods

Mayo Clinic. (2022, April 28). 8 steps to a heart-healthy diet. Mayo Clinic. Retrieved February 6, 2023, from https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702

Philippine Statistics Authority (2021, March 16). Causes of Deaths in the Philippines. Retrieved February 6, 2023, from https://psa.gov.ph/sites/default/files/attachments/crd/pressrelease/Press%20Release_Cause%20of%20Death%20Statistics%20January%202019%20to%20Dec%202020_signed.pdf

Smith. (2021, September 20). 21 Foods That Can Save Your Heart. WebMD. Retrieved February 6, 2023, from https://www.webmd.com/heart-disease/ss/slideshow-foods-to-save-your-heart

World Health Organization (2020, February 14). How to take care of your heart health. Retrieved February 6, 2023, from https://www.who.int/philippines/news/feature-stories/detail/how-to-take-care-of-your-heart-health.