Heart disease remains the leading cause of death in the Philippines, accounting for nearly one in five deaths in 2024 (PSA). While many still think of it as a condition that only affects older, visibly unhealthy individuals, research shows that cardiovascular concerns are appearing earlier—even among younger, seemingly fit Asians.
With World Heart Day around the corner, it’s the perfect time to rethink how we care for our hearts. According to Dr. Vipada Sae-Lao, Nutrition Education and Training Lead – Asia Pacific at Herbalife, “Understanding how the cardiovascular system works is a great first step toward better heart health.” Our hearts may be small—about the size of a fist—but they fuel every function of our bodies.
Here are five heart-smart habits Filipinos can start practicing today.
1. Eat With Your Heart in Mind
A heart-healthy diet doesn’t mean bland food—it’s about balance and mindful choices:
- Prioritize whole foods like fruits, vegetables, nuts, and seeds.
- Choose healthy fats from olive oil, flaxseed, walnuts, or fatty fish like salmon and mackerel.
- Limit sugar and salt to manage risks like obesity, diabetes, and high blood pressure.
Tip: Filipino herbs and spices such as ginger, calamansi, and sili can add flavor without excess salt.
2. Move More, Sit Less
At least 30 minutes of daily activity—from brisk walking in the barangay park to biking or swimming—helps improve circulation and support cardiovascular health. Exercise also boosts nitric oxide, a molecule vital for optimal heart function.
And don’t forget quality sleep! Adults still need 7–9 hours nightly for the body to repair and recharge.
3. Cut Back for a Healthier Heart
- Quit smoking: Even second-hand smoke increases stroke risk by 30%.
- Limit alcohol: Too much raises blood pressure and weight. Alternate drinks with water or choose smaller servings to cut back.
4. Manage Stress Through Mindfulness
Stress is part of life, but how we cope makes the difference. Chronic stress raises blood pressure and cholesterol, while also fueling unhealthy habits.
Filipinos can benefit from yoga, meditation, deep breathing, or even quiet moments of prayer and reflection. Studies show mindfulness reduces stress, improves sleep, and lowers cardiovascular risk.
Local experts note that midlife women in the Philippines face higher risks during menopause, making stress management and lifestyle adjustments even more essential.
5. Monitor Your Health Markers
Annual check-ups are key to prevention. Track blood pressure, cholesterol, and blood sugar regularly. Wearable tech like smartwatches can also provide insights into heart rate, sleep patterns, and activity—giving both individuals and doctors better tools to monitor cardiovascular health.
Initiatives like the “Unblocked Movement” are also helping by training Filipino journalists to raise awareness about cholesterol management and heart disease prevention.
Your heart works 24/7—it deserves the same level of care we give to our jobs, families, and homes. As Dr. Sae-Lao puts it: “Every positive change adds up. Even the smallest step today can lead to a healthier future.”
So whether it’s choosing healthier meals, walking more, practicing mindfulness, or getting a regular check-up, start with one change—and let it grow from there.