Easy Steps to a Healthier Heart
Easy Steps to a Healthier Heart
One in three deaths worldwide are due to cardiovascular diseases (CVDs). In the Philippines, an estimated 50,000 deaths each year are caused by cardiovascular. Heart attacks and strokes are typically brought on by the coexistence of several risk factors, including smoking, poor diet and obesity, inactivity and alcohol use, hypertension, diabetes, and high cholesterol.
It is never too late to start living a healthier lifestyle. Here are some steps you can take right now towards a healthier heart.
- Eat a heart healthy diet
A heart-healthy diet includes a variety of foods such as fruits, vegetables, whole grains, legumes, and nuts. Reduce your intake of salty foods such dried fish and meats with a lot of salt, like ham, bacon, tocino, sausage, and hotdogs. To season your foor, substitute high-sodium condiments like ketchup, soy sauce, fish sauce, and bagoong with calamansi juice and vinegar. Steer clear of canned, processed, and fastfood. Replace sweetened treats like cookies and doughnuts with fresh fruit and vegetables, and if you’re thirsty, switch soda and sweetened juice for water.
- If overweight, lose weight
A body mass index (BMI) of 25 or more is considered overweight or obese. In addition, high waist circumference of more than 80 cm for females and more than 90 cm for males indicates central obesity or adiposity. A high waist circumference is an indication of more intra-abdominal fat which increases risk of developing cardiovascular disease. To lose an average of half to practically a kilogram of weight every week, try to cut your daily caloric intake by 500 kilocalories.
- Increase regular physical activity to at least 2.5 hours per week
Increased levels of cholesterol and other blood lipids, as well as improved blood pressure and weight management, are all benefits of physical activity. A little exercise is better than none. Inactive people can begin with minimal amounts of physical activity (even as a part of their regular daily activities) and progressively increase length, frequency, and intensity. Adults are advised to engage in at least 150 minutes of moderate physical exercise each week (such as brisk walking, stair climbing, dancing, gardening, or domestic duties that may cause a small increase in heart rate).
- Don’t use tobacco
Tobacco use and second-hand smoke exposure are both bad for your heart. The biggest gift you can offer your heart in terms of health is to stop using cigarettes, which has both short- and long-term health advantages, including the potential to extend life by up to 10 years. The risk of developing heart disease is around half that of a smoker after a year of quitting. The risk of developing heart disease is comparable to that of a non-smoker fifteen years after stopping.
- Avoid use of alcohol
Alcohol intake has been associated to over 200 illness and injury problems, including cardiovascular disease. Although most Filipinos claim to only drink occasionally, binge drinking is common throughout the nation. In order to safeguard your heart, it is best to never drink alcohol because there is no safe amount to consume.
- Have your blood pressure and blood sugar checked regularly
A frequent blood pressure and blood sugar check by a health professional is a crucial step in maintaining a healthy heart. Some people already having high blood pressure do not show any symptoms, and this can be harmful to the heart. It’s also crucial to discuss any behavioral concerns with your health care provider, such as an unhealthy diet, inactivity, or use of alcohol or tobacco, so they can help you plan the lifestyle changes you need to make to improve your heart’s health. Set goals with your healthcare provider if you have been diagnosed with diabetes or high blood pressure and take your medications as prescribed.
Reference:
How to take care of your heart health. (2020, February 14). https://www.who.int/philippines/news/feature-stories/detail/how-to-take-care-of-your-heart-health