Watsons health expert shares heart-friendly tips to pump you up and keep you going
Cardiovascular diseases are responsible for one-third of all deaths globally, placing it among the leading causes of death worldwide. According to the Philippine Statistics Authority (PSA), ischemic heart disease was the leading cause of death in 2021, accounting for 17.9 percent of all deaths.
February is not only Valentine’s Day, but it’s also Philippine Heart Month. The annual observance aims to promote cardiovascular health and wellness, highlighting the importance of safeguarding our hearts against potential heartbreaks and illnesses. Despite being the body’s hardest-working muscle, the heart can still become fragile if not properly cared for.
Keep a healthy diet
Preventing heart diseases is crucial as they can be serious and even fatal. However, it is possible to take preventive measures even before any symptoms arise. A healthy diet is an excellent place to start.
Incorporating fruits, vegetables, whole grains, legumes, and nuts into your meals can help keep your heart healthy. On the other hand, it’s best to avoid processed, canned, and fast foods. If you enjoy salty meats, consider seasoning them with Calamansi juice and vinegar instead.
Achieving a healthy weight can be accomplished with the help of a new diet plan. Once you’ve reached a healthy body mass index (BMI), it’s important to maintain it to promote good heart health. Obesity is one of the leading risk factors for heart disease, making it crucial to maintain a healthy weight to reduce your risk of developing cardiovascular issues.
Move more
If sticking to a healthy diet is proving to be difficult, there are other ways to take care of your heart. Regular exercise can greatly benefit the body and make it stronger. For those with busy schedules, increasing physical activity in daily routines to 2.5 hours per week can suffice. Simple activities such as walking your dog more, brisk walking to the store, choosing stairs over elevators or escalators, dancing to your favorite song, or doing household chores can all add up to the recommended amount of physical activity.
Improve lifestyle
Similar to obesity, tobacco smoking and excessive alcohol consumption are risk factors for heart disease, including second-hand smoking and e-cigarettes. To make the right lifestyle choices, it’s best to avoid these harmful products. Tobacco is known to be harmful to the heart, and alcohol has been linked to 200 diseases and injury conditions.
Chronic stress can also trigger inflammation, high blood pressure, and unhealthy changes in the body. If you are experiencing this, meditation, yoga, and deep breathing exercises can help alleviate your symptoms.
Heart health check
Watsons Health Hub provides various tips for maintaining a healthy heart. Apart from following a healthy lifestyle, there are specific measures you can take to keep your cholesterol and blood pressure levels in check and promote heart function. Daily supplements can be a good addition to your heart-healthy routine. For example, fiber can decrease the amount of cholesterol your body gets from food, Coenzyme Q10 (CoQ10) can help lower blood pressure, and fish oil contains omega-3 fatty acids that can reduce up to 30% of triglycerides, an unhealthy fat in your blood.
For all your cardiovascular medicine and other health needs, Watsons has more than 1,000 stores across the country that offer over-the-counter and prescription medication. In-store pharmacists, specialists, and staff can provide expert care. Alternatively, you can conveniently shop online via the Watsons app, which is available for both iOS and Android.
Although the previous tips are helpful in maintaining heart health, it is still important to schedule regular appointments with your doctor to keep up with your heart’s condition. Dr. Tony Leachon, Watsons’ resident cardiologist, recommends seeking advice from a healthcare professional, particularly if heart disease runs in your family. This can help you understand your risks and develop an effective management plan.
Dr. Leachon also stresses the importance of seeking immediate medical attention if you experience symptoms such as chest pain or discomfort, shortness of breath, sweating, unusual fatigue, sudden dizziness, nausea or vomiting, or cold sweats. These may indicate a serious condition that requires prompt attention.
