February is recognized as Philippine Heart Month, a time to focus on the importance of heart health. Your heart plays a crucial role in your overall well-being, so it’s essential to take charge and ensure its health. One way to do this is by getting a preventive heart check-up.
A preventive heart check-up is a proactive step towards maintaining a healthy heart. It involves various tests and screenings that help identify any potential issues or risks. By detecting problems early on, you can take the necessary steps to prevent or manage them effectively.
During a preventive heart check-up, your healthcare provider may perform a series of tests, including blood pressure measurement, cholesterol level assessment, and an electrocardiogram (ECG) to evaluate your heart’s electrical activity. They may also recommend additional tests, such as a stress test or echocardiogram, depending on your individual risk factors.
Additionally, alarming to us is that at least three-quarters of the global fatalities for CVDs comes from middle-to-lower-income countries. In terms of pure statistics then, the Filipino population is at higher risk for cardiovascular-disease-related deaths than that of countries like the US.
By prioritizing your heart health and getting a preventive heart check-up, you can gain valuable insights into your cardiovascular health. This information can help you make informed decisions regarding your lifestyle, such as adopting a heart-healthy diet, engaging in regular exercise, managing stress levels, and quitting smoking if applicable.
Get Preventive Heart Check-Up Today!
Get Preventive Heart Check-Up Today!
Cardiovascular diseases (CVDs) are the world’s leading killer, causing 1 in every 3 deaths. In the Philippines, cardiovascular diseases are also the number one cause of death, with an estimated 50,000 dying every year. The cause of heart attacks and strokes are usually the presence of a combination of risk factors, such as tobacco use, unhealthy diet and obesity, physical inactivity and use of alcohol, hypertension, diabetes and high level of cholesterol.
It is never too late to start changing your lifestyle towards a healthier heart. Here are a few practical steps you can follow.
A heart healthy diet consists of a combination of different foods including fruits, vegetables, whole grains, legumes, and nuts. Cut down on salty meats such as ham, bacon, tocino, sausage, hotdog, as well as salty food such as dried fish. Use calamansi juice and vinegar to season your food instead of high-sodium condiments such as soy sauce, fish sauce, bagoong, and ketchup. Avoid the consumption of processed, canned, and fast food. Replace sweetened snacks such as doughnuts, cookies, and the like with fresh fruit and vegetables and if thirsty, substitute sweetened beverage sodas and sweetened juices with water.
Overweight and obesity is defined as a body mass index (BMI) of 25 and above. Central obesity or adiposity on the other hand is a high waist circumference of more than 80 cm for females and more than 90 cm for males. A high waist circumference points to more intra-abdominal fat and is associated with a higher risk for developing cardiovascular disease. Try to reduce 500 kilocalories in your daily diet, which will help bring about an average weight loss of approximately half to almost 1 kilogram a week.
Physical activity contributes to improved blood pressure, improved levels of cholesterol and other blood lipids, and weight control. Some physical activity is better than none. Inactive people can start with small amounts of physical activity (even as a part of their normal daily activities) and gradually increase duration, frequency and intensity. Adults are recommended to perform at least 150 minutes of moderate physical activity (e.g. brisk walking, climbing stairs, dancing, gardening or doing household chores which can result in mild increase of heart rate) spread throughout the week.
Tobacco use and exposure to second-hand smoke are harmful to your heart. Quitting tobacco use is the biggest gift of health you can give your heart and has immediate and long-term health benefits, including living up to 10 years longer. After a year of quitting, the risk of heart disease is about half that of a smoker. Fifteen years after quitting, the risk of heart disease is the same as that of a non-smoker.
Alcohol consumption has been linked to more than 200 disease and injury conditions, including cardiovascular diseases. While most Filipinos report their alcohol drinking as occasionally, binge drinking is common in the country. There is no safe level for drinking alcohol, so it is better to avoid drinking alcohol altogether to protect your heart.
An important way to maintain a healthy heart is for your blood pressure and blood sugar to be checked regularly by a health worker. Some people do not exhibit symptoms even if they already have high blood pressure – and it can hurt your heart. It is also important to talk to your health worker if you have behavioural risks (unhealthy diet, physical inactivity, use of tobacco and alcohol) so they can help you plan the lifestyle modifications you should take to get your heart health back on track. If you are diagnosed with hypertension or diabetes, set targets with your health worker and take your medicines regularly. Involve your loved ones in your journey to a healthier heart.
Prevention is always better than cure. Taking proactive steps towards maintaining a healthy heart can significantly reduce the risk of developing heart disease and other cardiovascular conditions. So, don’t wait any longer! Schedule a preventive heart check-up today and take control of your heart health.
Take charge of your well-being this Philippine Heart Month. Prioritize your heart health and get a preventive heart check-up today. Your heart will thank you!
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