February is Philippine Heart Month! This has been celebrated since the Proclamation No. 1096 signed on January 9, 1973 which promotes awareness on the pressing issues brought by cardiovascular diseases and its growing concern among Filipinos.  According to the Department of Health (DOH),  Cardiovascular disease is the leading cause of death not only in the Philippines but globally as well. This month is the perfect time to remind everyone on how they should take care of their cardiac health.  Here are some healthy habits you can follow.

• Eat a healthy diet. Being smart with your food choices will be the first step in achieving a healthy heart. The National Nutrition Council of the Department of Health promotes the Pinggang Pinoy, a tool developed by Food and Nutrition Research Institute (FNRI) which guides Filipinos towards healthy eating practices. This food guide portrays a varied and balanced diet with recommended proportions of food groups to be consumed every meal. To add, cutting down your sodium and sugar intake can also go a long way of reducing your risk in acquiring non-communicable diseases (NCDs). Always choose the healthiest available options and do not forget to drink adequate water to keep you hydrated and flush the toxins out in your body.

• Exercise and be physically active. Engage in regular physical activities and reduce sedentary behaviors to help improve the overall health being. Being physically active is one of the best tools to help strengthen your heart’s muscle. For healthy adults, it is recommended to accumulate at least 30 minutes of moderate to vigorous intensity levels of physical activities daily.  Activities for daily living such as household chores, gardening and walking are small ways of making time for physical activities but can set your self up for a change towards better health.

• Manage your weight. Maintaining a healthy weight can really be challenging. Knowing your Body Mass Index (BMI) is the easiest method in screening your weight status. It is measured by getting your weight in kilograms divided by the square of height in meters. Normal BMI ranges from 18.5 to 24.9.  Always bear in mind the consequences that may follow if you fail to watch your weight.

• Avoid alcohol and do not smoke. Tobacco and alcohol are highly associated to increased risk of cardiovascular diseases. Heavy drinking and smoking causes certain types of cancers such as liver, esophageal and head or neck cancers. Paramount to being aware how these habits are unhealthy, is realizing how much harm these two can cause.

• Check your blood pressure and blood sugar regularly. The ill-effects of hypertension and Diabetes can negatively affect the normal function of your heart as well. Monitor your blood pressure and sugar numbers regularly by seeking the help of a medical or healthcare practitioner. Being proactive with your heart health and compliant to maintenance medications as advised are also essential.  

Overall, practicing a healthy lifestyle can yield infinite benefits to prevent heart diseases. Always remember the 10 Kumainments, NNC’s popularized version drawn from the Nutritional Guidelines for Filipinos to improve health and nutritional status. Together, let us protect our heart through a healthier journey! (NO II Aurel/NOIII Flores)