A healthier self is one of the common goals people aim to achieve as the new year starts.
Three weeks into 2025, the Philippine Heart Association (PHA) reminded that resolutions do not have to be grand. One can start with simple lifestyle changes that are suitable to one’s time, energy, and budget.
According to PHA advocacy chair Dr. Avenilo Aventura, one can follow the PHA PUSO MUNA formula to achieve a healthier heart this year.
1. Healthy eating
The key to a sustainable diet, Aventura said, is making smart choices rather than engaging in drastic restrictions.
These smart choices included swapping food like snacking on nuts or seeds instead of chips.
Another tip is adding more fruits and vegetables to your plate while reducing sodium intake.
Aventura also said that although fats from fish, avocado, and olive oil are beneficial to one’s health, excessive consumption of saturated and trans fats can be harmful.
He urged the public to follow the Pinggang Pinoy diet where 17% are allotted for fruits, 33% are vegetables, 33% are carbohydrates, and 17% are protein.
2. Engage in active lifestyle
Although exercising is part of most people’s New Year resolutions, one may struggle with this due to their busy schedule.
The PHA suggested that 150 minutes is the required time for physical activities in a week, while a 300-minute routine can be of greater benefit.
Aventura said engaging in an active lifestyle does not mean going to the gym or following an intense workout routine.
“Even small changes, like taking the stairs instead of the elevator, walking short distances instead of driving, and stretching during breaks, can have a big impact on heart health,” Aventura said.
3. Quit smoking, vaping
PHA said vaping is not a good alternative to smoking as a study showed that e-cigarette users are more prone to major health problems such as heart attack, coronary artery disease, stroke, depression, and anxiety.
Aventura said having a support system from family and friends and seeking professional counseling may help smokers break away from their habit.
“Start by setting realistic goals and gradually cutting back,” he said.
Aventura also urged the public to cut back on drinking alcohol as it can cause an instant spike in blood pressure levels.
4. Watch out for sugar intake
The PHA said excessive sugar intake is a major contributor to weight gain, diabetes and heart disease.
It can also lead to insulin resistance, hypertension and inflammation.
Aventura recommended that less than 5% of daily energy intake should come from sugar.
Instead of eating sweets, one can choose to have fresh fruits and instead of sugary beverages, one can opt to drink water.
“Reading food labels to check for hidden sugars can make a significant impact,” Aventura said.
5. Do not skip prescribed medication
The PHA warned the public that skipping prescribed medications can lead to further complications in one’s health.
For those with hypertension, cholesterol buildup in the arteries increases the risk of heart attacks and strokes.
Keeping one’s heart healthy also means regular blood pressure monitoring and maintaining it to a normal reading of 120/80 millimeters of mercury.
6. Have enough rest, avoid stress
According to PHA, lack of sleep and chronic stress can significantly contribute to cardiovascular conditions.
It said that sleep deprivation disrupts the body’s ability to regulate blood pressure and increases inflammation, putting extra strain on the heart.
Meanwhile, stress can trigger the release of hormones that can cause blood pressure to rise.
Aventura advised the public to have seven to nine hours of sleep, maintain a consistent sleep schedule, and improve sleep quality by avoiding caffeine and screen time.
“Your health is your greatest treasure. Small changes lead to big results. Let’s make 2025 the year we commit to a heart-healthy lifestyle,” Aventura said. —Mariel Celine Serquiña/JCB, GMA Integrated News
