1. Hinay-hinay lang sa salt.
Too much sodium can cause a spike in your blood pressure and increase your risk of stroke and heart disease. According to the World Health Organization (WHO), adults should consume less than 5 grams of salt per day. However, given Filipinos’ love for toyo, patis, bagoong, salty snacks, and processed foods, it’s no surprise that the WHO estimates salt intake in the Philippines to be more than twice the recommended amount.
Don’t worry, you don’t have to say goodbye to your favorite Pinoy dishes. But you can start making a conscious effort to lessen the salt you use when cooking, and choose fresh foods more often.

2. Eat more prutas and gulay.
Filipino cuisine is rich in fruits and vegetables. Encourage everyone in your family to eat more local vegetables like pechay, malunggay, ampalaya, kalabasa, sitaw, okra, and talong, and enjoy seasonal fruits as snacks or dessert.

The Heart Foundation recommends eating at least five servings of vegetables and two servings of fruits every day. Fruits and vegetables are packed with fiber, vitamins, and minerals that help keep your body healthy and strong.

3. Ugaliin mag-portion control.
How much you eat matters, too. Make portion control a daily habit by using a smaller plate, filling more of it with veggies and fruits, and avoiding processed, salty, and high-calorie foods. When eating out, consider sharing a dish or taking half home for later.

4. Hydrate, lalo na kapag mainit o pinagpapawisan.
Proper hydration, especially in the Philippines where it is often hot and humid, is important to maintain proper body function. Staying hydrated helps flush out toxins from the body, delivers essential nutrients to your cells, boosts healthy skin, and keeps your joints lubricated.

How much water should you drink every day? Your fluid needs can vary depending on your age, activity level, weather, and overall health. According to the Heart Foundation, healthy adult women need about 11 cups of fluids a day, while healthy adult men need about 15.5 cups. This includes fluids from water, other beverages, and the foods you eat, such as fruits and vegetables. You may need additional fluid intake on hot days or when you’re exercising.

5. Don’t make puyat a lifestyle.
According to the Mayo Clinic, a healthy individual, over the age of 18, needs seven or more hours of sleep a night. While getting less sleep may be okay for a day or two, over time it can lead to health issues and make current health problems worse.

Based on the Centers for Disease Control and Prevention (CDC), chronic lack of sleep has been linked to Type 2 diabetes, obesity, and high blood pressure, raising the risk of heart disease and stroke.

6. Galaw-galaw din for a healthier heart.
Regular exercise can do your heart a lot of good. Staying active can help you maintain a healthy weight, lower blood pressure, reduce your risk of developing Type 2 diabetes, and decrease inflammation.

The good news? You don’t need fancy equipment or a gym membership to strengthen your heart. You can stay active by doing simple activities, such as brisk walking around your neighborhood, choosing the stairs instead of the elevator, dancing to your favorite tunes, taking your dog for a walk, and tending to your garden. What matters is finding activities you enjoy and making them a regular part of your routine.

7. Skip the yosi and vape.
According to the CDC, smoking is a major contributor to cardiovascular disease (CVD) and is linked to about 1 in 4 CVD deaths. Smoking can damage blood vessels and make it difficult for your heart to function properly. Secondhand smoke exposure can also cause heart disease and stroke. Vaping has been linked to lung injury and 68 deaths attributed to the condition.

The CDC encourages people to stop smoking and vaping to decrease the chances of cardiovascular disease and death. Quitting smoking and vaping is also beneficial for those who already have heart disease.

8. Labanan ang stress.
Daily stressors, such as traffic, bills, workload, and personal conflicts, can make life more difficult. Find healthy ways to unwind. It can be as simple as taking a walk, listening to music, praying, talking to someone you trust, enjoying a hobby, or simply giving yourself a few quiet minutes.

9. Go for a checkup kahit OK ang pakiramdam.
Feeling fine doesn’t always mean everything is okay. Health conditions, such as high blood pressure and high cholesterol, can have no obvious symptoms. Visit the Care Center Clinic, a PhilHealth YAKAP-accredited clinic, for a check up to catch silent threats before they become serious.

This best one-stop clinic in the Philippines allows you to have your consultation and diagnostic tests in one convenient place. Regular checkups can help you know your numbers, spot potential health concerns early, and take action before any complications arise.

10. Sama-Sama ang pamilya sa healthy heart habits.
Healthy habits are easier to stick with when you get the whole family involved. Encourage everyone in the family to eat healthy meals, stay hydrated, exercise regularly, de-stress, and get a wellness checkup.

Filipinos are known to love doing things together. Why not make taking care of your heart one of them?