Diseases of the heart, according to Dans et. al (2005), remain the top leading causes of morbidity and mortality in the Philippines ever since 1990. Globally, an estimated 17.5 million people every year die from cardiovascular diseases irrespective of age, race, and region. The increasing trend of cardiovascular cases in the Philippines, however, is not surprising at all. The data from the Food and Nutrition Research Institute (FNRI) survey (2003) shows that 90% of Filipinos have one or more of the six prevalent risk factors in developing heart disease. These risk factors include smoking, physical inactivity, hypertension, hypercholesterolemia, overweight, and obesity.

Furthermore, cardiovascular disease is labeled as the costliest of the four Non-communicable Diseases (NCDs) since it requires expensive laboratory diagnostics and physician consults, pricey maintenance medications, and hospitalizations. Hence, it is clear that the burden caused by cardiovascular disease affects not only health but the socio-economic standing of individuals afflicted by the disease.
The question is, is there something we can do to spare ourselves from all these health and economic constraints brought by this disease? Well, the answer is to follow the acronym H.E.A.R.T.

Healthy diet is a must. Diet is crucial in preventing and reversing cardiovascular disease. A heart-healthy diet is comprised of plenty of fresh fruit and vegetables with healthy fat sources. Fish, nuts, seeds, and vegetables contain essential fatty acids (omega-3 and omega-6) that are potent protectors against heart disease. As encouraged in Kumainment number 3, eating fruits and vegetables every day indeed helps in reducing saturated fat, cholesterol, and total fat. Hence, it provides valuable phytochemicals that help defend against heart disease as well. The best diet is composed of adequate, balanced, and nutrient-dense whole foods.

Exercise and maintain ideal body weight. Kumainment number 9 promotes the maintenance of ideal body weight through exercise and engaging an active lifestyle. Staying active can influence the activity of cardiovascular regulatory peptides, reduce body fat levels, lower C-reactive protein (CRP) levels, and improve insulin sensitivity.

Avoid or stop smoking. Kumainment number 10 forewarns to stop smoking since it is linked to various cardiovascular diseases including coronary heart disease and hypertension. Other than smoking cessation, avoidance of second-hand smoke exposure is also necessary for creating an unpolluted environment that is relatively important for heart health.

Regular check-up and monitoring of blood pressure and blood glucose. Early diagnosis plays a vital role in controlling medical conditions since these contribute to the development of coronary artery disease. Through it, prompt treatment could be initiated and goals can be established to reverse of disease or avoid the initiation of atherosclerosis as further complication.

Trans-fat and salty foods avoidance. Again, the best diet for your heart is composed of adequate, balanced, and nutrient-dense whole foods. Just like the reminder stated in Kumainment number 8, it is best to limit intake of saturated fats and salty foods. Trans-fat, in particular, poses a well-established risk to the health of the heart and arteries by raising LDL and lowering HDL cholesterol, and by producing inflammation.
In caring for our hearts, it is important to pay a great deal of attention in leading a healthy lifestyle. Our efforts should be directed toward primary prevention, and that is to simply follow your HEART and the TEN KUMAINMENTS.

/JBVC

References:
Dans, A. et al (2005). National Nutrition and Health Survey (NNHeS): Atherosclerosis-related diseases and risk Factors. Philippine Journal of Internal Medicine, 43:103-115. Retrieved from: http://www.philheart. org/images/guidelines/e.pdf
Food and Nutrition Research Institute (2003). National Nutrition Survey
Indian Journal of Medical Research (2014). Healthy Heart, Happy Life. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4248376/
Lopez, E. (2021). Cardiovascular Diseases. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK535419/