In today’s information-driven era, cardiovascular health remains a significant challenge, accounting for nearly one in five deaths in the Philippines in 2024. Despite improved healthcare access and more mainstream health conversations, cardiovascular health remains the leading cause of death. Studies suggest that heart-related concerns develop at a younger age, even among fit individuals. Modern work pressures, changing diets, rising stress, and sedentary lifestyles, combined with often-overlooked health indicators, quietly impact overall well-being, particularly heart health. These factors highlight the need for a more holistic approach to heart health in our increasingly information-driven society.
In conjunction with the upcoming World Heart Day, Dr. Vipada Sae-Lao, Nutrition Education and Training Lead – Asia Pacific, Herbalife, shares on heart health.
“Understanding how the cardiovascular system works is a great first step toward better heart health. The human heart, though small (roughly the size of your fist), is an extraordinary muscle powering your entire body. Each beat sends oxygen-rich blood to every organ, tissue, and cell, while removing waste like carbon dioxide from your body.”
With that, let’s delve into five heart-smart habits that can help protect and strengthen your cardiovascular health.
1. The heart-healthy plate
Eating a heart-healthy diet involves making some mindful changes every single day, and these simple practices can help:
Prioritize whole foods: Incorporate fruits, vegetables, whole grains, nuts, and seeds for a daily dose of vitamins, minerals, phytonutrients, and dietary fiber, which support your heart health.
Choose healthy fats: Consume more heart-healthy oils like olive, flaxseed, peanut, avocado, and walnut. Fatty fish (salmon, mackerel, and tuna), flaxseeds, walnuts, pumpkin seeds, and soybeans are jam-packed with omega-3 fatty acids, which may lower the risk of heart issues. Avoid trans-fat and saturated fats.
Limit sugar and salt: Obesity and diabetes are significant risk factors for heart disease, and high sugar consumption is a major contributor to both. Being judicious about using salt in your diet is also essential in preventing high blood pressure, which can increase the risk of heart disease. The right mix of spices and herbs in cooking can mask the need for additional salt.
2. Small changes, powerful impact
Physical activity supports weight management, helps you look good, and boosts overall health. Physical activities improve circulation and cardiovascular health. Exercise can relax and widen blood vessels and enhance blood flow through the body, nourishing the heart. Most importantly, it supports the body’s natural production of nitric oxide, a molecule vital for optimal cardiovascular function. Try to get in at least 30 minutes of moderate-intensity physical activity like walking, running, cycling, swimming every day, or even short walks during a busy day at work.
Getting enough quality sleep is crucial for cardiac health. As adults, we need those 7-9 hours to allow the body to rest and repair!
3. Cut back for a healthier heart!
Smoking is one of the leading causes of cardiovascular disease as it can damage the lining of the arteries and cause a build-up of fatty material that narrows the arteries. Even second-hand smoke can increase your risk of stroke by as much as 30%. Electronic cigarettes or e-cigarettes also increase the risk of heart disease, so those who use e-cigarettes to attempt to quit conventional cigarettes may need to reconsider.
However, the good news is that quitting smoking can significantly reduce your risk of cardiovascular disease. Reduce your alcohol consumption. Too much alcohol hurts your heart health, increasing your risk of high blood pressure and obesity. In social settings, simple tricks like drinking water between drinks, low-calorie non-alcoholic drinks, sugar-free soft drinks, or even just drinking in smaller glasses may help cut back.
4. Stress might be unavoidable—but how you handle it matters!
Studies show that stress can most likely cause heart disease, as it impacts blood pressure and cholesterol levels. Chronic stress can also trigger unhealthy habits like overeating or smoking and elevate stress hormones like cortisol, thus increasing the risk of heart disease.
Make time for activities that calm you—yoga, meditation, deep breathing, or simply things you enjoy. Managing stress isn’t just good for the mind—it’s a powerful way to protect your heart and keep your body in balance. Mindfulness practices have been shown to reduce stress, improve sleep, lower blood pressure, and decrease the risk of cardiovascular disease.
Local experts also highlight that midlife Filipino women face rising cardiovascular risk during menopause, making lifestyle adjustments and regular screenings even more important.
5. Monitor Key Metrics
Tracking your health markers is one of the most innovative ways to protect your heart. Regular health check-ups are essential; check your blood pressure, cholesterol, and blood sugar levels. Annual health checks can go a long way in preventing nasty surprises.
Wearable technology like smartwatches and fitness trackers can be a powerful ally to monitor real-time parameters like heart rate, blood pressure, glucose levels, activity duration, and sleep patterns. Healthcare professionals can then use these data points to analyse and track cardiovascular health, especially for high-risk individuals.
In the Philippines, journalists have even been tapped to promote health literacy on heart health through initiatives like the “Unblocked Movement,” which trains media to raise awareness about cholesterol management and cardiovascular disease prevention.
“In today’s fast-paced world, taking these simple steps towards a healthier lifestyle can make a meaningful difference to your heart. Every positive change adds up, whether you’re starting or building on existing habits. So, take the first step today! Whether it’s adjusting your plate, pace, or approach, even the slightest change today can lead to a healthier future, concluded Dr Vipada Sae-Lao.
