Nutrition, movement and mindfulness for a stronger heart
Cardiovascular disease remains the top cause of death in the Philippines, claiming nearly one in five lives in 2024 according to the Philippine Statistics Authority. While many still view heart problems as an older person’s issue, studies show that younger Filipinos are increasingly at risk. Stress, sedentary work, processed diets, and overlooked health signals are raising silent threats to cardiovascular health.
As World Heart Day approaches, experts stress the importance of early prevention. Dr. Vipada Sae-Lao, Nutrition Education and Training Lead – Asia Pacific at Herbalife, explains that simple lifestyle changes can protect the heart and improve overall well-being.
Heart-smart habits every Filipino can adopt:
1. Eat a heart-healthy plate
- Choose whole foods like fruits, vegetables, whole grains, nuts, and seeds.
- Favor healthy fats such as olive oil, avocado, flaxseed, and fatty fish rich in omega-3s.
- Reduce sugar and salt to lower risks of obesity, diabetes, and hypertension.
2. Move more every day
- Engage in at least 30 minutes of moderate exercise like brisk walking, cycling, or swimming.
- Even short walks during work breaks support circulation and heart function.
- Prioritize 7–9 hours of quality sleep for repair and recovery.
3. Cut back harmful habits
- Quit smoking and avoid second-hand smoke, which raises stroke risk by 30 percent.
- Limit alcohol intake with simple swaps like water between drinks or smaller servings.
4. Manage stress through mindfulness
- Chronic stress raises blood pressure and cholesterol.
- Practice yoga, meditation, deep breathing, or relaxing hobbies.
- Mindfulness reduces stress, improves sleep, and helps balance cardiovascular health.
5. Track key health metrics
- Schedule annual check-ups to monitor blood pressure, cholesterol, and blood sugar.
- Use wearables like smartwatches to track heart rate, activity, and sleep.
- Lifestyle adjustments are especially crucial for midlife women during menopause.
Local initiatives like the “Unblocked Movement” are also training journalists to spread awareness on cholesterol management and heart disease prevention, showing how public education plays a role in fighting cardiovascular risk.
“Every small change counts,” Dr. Sae-Lao concludes. “Adjusting your plate, staying active, managing stress, and monitoring your health can build a stronger heart and a healthier future.”
