The Philippine Heart Association (PHA) on Wednesday said New Year’s resolutions are key to healthy living, so these have to be specific and measurable at the same time.

PHA Director and Advocacy Chair Avenilo Aventura Jr. noted that heart disease is still one of the top health concerns nationwide.

Data from the Philippine Statistics Authority showed that 30,848 Filipinos died from ischemic heart disease (IHD) which accounted for 20.2 percent of all deaths from January to April 2024.

Aventura emphasized that cardiovascular risks can be significantly reduced through mindful eating, regular physical activity, and quitting harmful habits like smoking and excessive alcohol consumption.

“Healthy eating is not about the fancy diets or expensive meals. It is about making smart choices,” he said in an Usapang Puso sa Puso episode.

The PHA promotes the observance of Pinggang Pinoy in everyone’s daily diet. This recommends a plate that has fruits (17 percent), vegetables (33 percent), foods rich in carbohydrates (33 percent), and foods rich in protein (17 percent).

Apart from healthy food, the group encourages everyone to avoid processed foods and salty foods such as soy sauce, fish sauce, and bagoong because they cause hypertension.

Aventura said individuals with hypertension, diabetes, or high cholesterol must take maintenance medication on time to prevent life-threatening complications.

Keeping an active life, exercising at least 30 minutes every day, avoiding chronic stress, sleeping at least eight hours, and not drinking alcohol also help lower blood pressure and keep diseases related to it at bay.

He also cited that smoking and vaping are not good for the heart because they increase the risk for cardiovascular risks by almost 34 percent as cigarettes and e-cigarettes result in cholesterol build-ups in the arteries.

“Vaping is not a good alternative for smoking, e-cigarette users are more prone to major health problems, 34 percent are likely to have heart attacks, 25 percent may develop coronary heart disease, 30 percent are in risk of experiencing stroke, and 55 percent may suffer from depression and anxiety,” he said.

Since breaking free from smoking and vaping may not be easy, Aventura advised those who are in the habit to have a support system—family, friends, or professional counseling— that can help them set realistic goals and quit completely. (PNA)