Did you know that the top three causes of death in the Philippines as of 2021 were ischemic heart diseases, cerebrovascular diseases, and cancers? Cardiovascular diseases include:

● Atherosclerosis or the thickening of vessel walls due to cholesterol deposits
● Hypertension or high blood pressure possibly due to narrow vessels from cholesterol deposits or too much blood volume due to high sodium intake
● Ischemic heart disease which is a condition where the heart doesn't receive enough oxygen to pump effectively
● Peripheral vascular disease or when small vessels in the arms and feet do not function effectively leading to poor circulation
● Heart failure or when the heart stops to function efficiently which may lead to heart attacks

These conditions are considered preventable non communicable diseases that can be managed early to prevent progression to severe complications such as stroke or heart attack which may cause death. Lifestyle modifications such as a healthy diet and regular physical activity helps maintain good cardiovascular health and lower your risk for developing cardiovascular diseases. The following are nutrition tips for a healthy heart:

1. Choose Healthier Types of Fat and Cooking Methods
● Use small amounts of oils such as canola oil or corn oil in recipes and for sautéing.
● Try different ways of cooking foods, such as baking, broiling, grilling, steaming and poaching to add variety.

2. Eat Foods Rich in Omega-3 Fatty Acids
● Add nuts and seeds such as walnuts to cereal, salads or muffins
● Eat two 4-ounce portions of fatty fish each week, such as bangus belly, salmon, canned light tuna (in water), mackerel and sardines.
● Some chickens are given feed that is high in omega-3s so their eggs will contain more as well. When buying eggs, check the package label.

3. Eat High Fiber Foods
● Include plant-based foods as sources of protein, including tempeh, beans, lentils, seeds and nuts.
● Make half your plate fruits and vegetables at each meal.
● Opt for whole fruits and vegetables instead of 100% fruit juices more often and don’t discard edible peels. Removing the peels on produce, like apples and potatoes, lowers their fiber content - just be sure to wash them before preparing or eating.
● Choose whole grains instead of refined grains whenever possible.

4. Limit Intake of Saturated Fat
● If you eat meat, select lean cuts of beef and pork, especially cuts with "loin" or "round" in their name and drain the fat off of cooked, ground meat.
● Cut back on processed meats high in saturated fat, such as hot dogs, salami and bacon.
● When you make a stew or soup, refrigerate leftovers and skim off the fat with a spoon before reheating and serving.
● Thicken sauces with evaporated fat-free milk instead of whole milk.
● Move toward using lower-fat milk and yogurt. Start with 2-percent products, then move to 1-percent and finally to fat-free to adjust to the new taste.
● Choose skinless poultry or remove the skin before eating chicken.
● Check the Nutrition Facts Label on food packaging for saturated fat content and to see if trans-fat or partially hydrogenated oils are listed. Food manufacturers have removed trans fats from their products, but some foods with longer shelf-life dates such as cakes, cookies, crackers, pastries, pies, muffins, and doughnuts may still contain them. These foods are also sources of added sugars and should be limited for that reason, as well.

5. Reduce Salt (Sodium)
● Prepare foods at home more often so you can control the amount of salt in your meals.
● Use as little salt in cooking as possible. You can cut at least half the salt from most recipes.
● Skip the table salt and be mindful when adding other higher-sodium condiments to your food at the table, like soy sauce, ketchup, pickles and olives.
● When choosing canned foods, select “reduced-sodium” or “no-salt-added” soups and vegetables.
● Check the Nutrition Facts Label for sodium and choose products with lower sodium content.
● Season foods with herbs, spices, garlic, onions, peppers and lemon or lime juice to add flavor.

6. Do regular physical activity of at least 30 minutes a day
● Physical activity can be in the form of household chores, walking or jogging or simply taking the stairs instead of the elevator
● You may also bike instead of riding public transportation
● Other aerobic exercises include dancing, zumba, biking, jumping rope and swimming

In general, by eating a balanced and varied diet, you will be able to satisfy your daily nutrient needs for health maintenance and disease prevention. When combined with regular physical activity, the benefits are greater. So, start adopting these lifestyle changes now for a healthy heart for the years to come!

/AET

References:
[1] Philippine Statistics Authority (2021). Causes of Deaths in the Philippines (Preliminary): January to June 2021. Philippine Statistics Authority. Retrieved https://psa.gov.ph/content/causes-deaths-philippines-preliminary-january-june-2021
[2] Raymond, J. L., & Morrow, K. (2020). Krause and Mahan’s Food and the Nutrition Care Process E-Book. Elsevier Health Sciences.
[3] Klemm, S. (2021). 25 Heart-Healthy Eating Tips. eatright.org. Retrieved from https://www.eatright.org/food/planning-and-prep/cooking-tips-and-trends/heart-healthy-cooking-tips