As the country observes Heart Month this February, doctors are once again reminding the public about the importance of maintaining heart-healthy habits, particularly through diet.
Dr. Karla Rhea Rillera-Posadas, a cardiologist at the Baguio General Hospital and Medical Center (BGHMC), emphasized the significance of a healthy lifestyle during the Department of Health (DOH)-led Kapihan sa Baguio forum on February 5.
Indulge in Moderation
Dr. Posadas shared some practical advice, encouraging people to “allow yourself an occasional treat,” but with moderation. “Eat what your heart desires, but remember that every day is not an occasion. The key is to eat healthy foods most of the time,” she said.
Diet’s Role in Heart Health
She stressed that diet plays a crucial role in maintaining a healthy heart. “Even if we exercise or take medicine, an unhealthy diet will undermine the benefits of those efforts,” Dr. Posadas explained. She added that many hospital admissions nowadays are heart-related, with common issues like hypertension, ischemic heart disease, and stroke, all of which are often linked to poor dietary habits.
Tips for a Heart-Healthy Diet
Dr. Posadas shared some helpful tips to maintain a heart-healthy diet:
Control Portion Sizes: Use smaller plates or bowls to help control food portions. This simple trick can make a big difference in reducing overall calorie intake.
Eat More Nutrient-Rich Foods: Focus on low-calorie, nutrient-dense foods like fruits and vegetables. Avoid high-calorie, high-sodium options such as refined, processed, or fast foods.
Choose Fresh or Low-Sodium Canned Foods: When eating fruits and vegetables, opt for fresh, frozen, or canned options that are low in sodium. Avoid coconut, fried, or breaded vegetables, as well as canned fruits packed in heavy syrup.
Whole Grains Over Refined Grains: Select whole grains like whole wheat flour, whole grain bread, brown rice, barley, or buckwheat instead of refined grains.
Limit Unhealthy Fats: Avoid fats like butter, lard, bacon fat, gravy, cream sauce, hydrogenated margarine, and cocoa butter found in chocolate. These fats can raise cholesterol and contribute to heart disease.
Choose Healthy Fats and Protein: Opt for low-fat proteins like olive oil, canola oil, vegetable oils, and nuts and seeds. Avocados and trans-fat-free margarines are also heart-healthy alternatives.
Reduce Sodium Intake: Cutting down on sodium can help manage blood pressure and reduce the risk of heart disease.
Heart Health in the Context of Other Health Observances
In addition to heart health, the DOH-CAR forum also highlighted other important health events this February, including National Health Insurance Month, National Rare Disease Week, and National Cancer Awareness Month.
Dr. Posadas’ advice aims to empower Filipinos to adopt healthier dietary habits and ultimately improve the nation’s heart health, reducing the burden of diet-related diseases in the long run.
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