Minding Your Heart: The Self-Care You Can’t Ignore

 Heart health is a vital aspect of wellness, yet many people overlook the importance of taking care of their hearts. 

 

Cardiovascular diseases are the leading cause of mortality among Filipinos in 2023, according to the Philippine Statistics Authority (PSA), as cited by Professor Jeff Clyde Corpuz of the De La Salle University in the Journal of Public Health dated March 2024. Ischemic heart disease or coronary heart disease is the main cause of death from January to December 2022, accounting for 18.4% of all fatalities.

 

“The alarming rate of heart diseases and their alarming impact on mortality rates can be considered as a public health emergency in the Philippines,” Prof. Corpuz wrote. Risk factors, including high blood pressure, high-sodium and high-trans-fat diets, and physical inactivity,contribute to the rise of cardiovascular diseases in the Philippines. 

Given their vulnerability to cardiovascular conditions, Filipinos should be more mindful of their heart health. A great way to be more proactive about taking care of one’s heart is to think of it as a vital part of self-love and self-care. 

 

Here are five heart care practices people can easily incorporate intotheir everyday lives:

 

1. Eat a heart-healthy diet. Being mindful about what one eats is still the best way to care for the heart, especially since a typical Filipino’s diet is high in unhealthy fats, salt, and sugar. Avoid processed, canned, and fast food and eat more heart-healthy foods, such as nuts, whole grains, leafy green vegetables, fish, and lean meats.

 

2. Get some exercise. Physical activity keeps the heart strong, lowering the risk of cardiovascular diseases. As a general goal, aim for at least 30 minutes of moderate exercise every day. For those who struggle to exercise due to a busy schedule or weak joints, daily walks should be enough to get your heart muscles moving. Walking helps regulate one’s cholesterol level and blood pressure, keeping your heart fit and healthy.

 

3. Get enough sleep. The Philippines is the fourth most sleepless country in the world, according to the 2023 study of consumer research and data analytics company Milieu Insight. Filipino adults only get an average of six hours and 30 minutes of sleep every night, less than the recommended seven hours of “quality” sleep.

 

Not getting enough good sleep can raise blood pressure, which puts extra stress on the heart and blood vessels. Set a sleep schedule and stick to it. To do that, go to bed and wake up at the same times each day. 

 

People who struggle with insomnia or those who still feel tired despite getting eight or more hours of sleep should talk to their doctor to check for any sleep-related conditions.

 

 

4. Quit smoking. The International Union Against Tuberculosis and Lung Disease revealed that 17.3 million Filipino adults, or 28% of the population, smoke tobacco. Chemicals inhaled when smoking cause damage to the heart and blood vessels, so cutting cigarette consumption is key to good heart health, as well as avoiding secondhand smoke. 

 

5. Check on your heart regularly. Keeping an eye on one’s heart health can be as simple as regularly checking blood pressure and blood sugar. For Filipinos, the ideal blood pressure is 130/80 for adults and 140/90 for older individuals. A blood test is also a great way to check for comorbidities like diabetes and high cholesterol, which can raise the risk of heart disease.

 

Leading A Heart-Healthy Lifestyle

 

Heart diseases can take a toll on your body, mind, and finances. Taking care of your heart starts with simple, mindful choices — eating well, getting enough rest, staying active, quitting bad habits, and having the right insurance such as Sun Life Grepa Financial, Inc.’s Sun Grepa Fit and Well. This comprehensive life and health protection plan provides financial benefits for 114 covered critical conditions across minor and major stages. It can be availed at a young age up until senior years, providing protection for all stages of life. 

 

“Sun Life Grepa’s products act as a safety net to protect yourself and your family in case the unthinkable happens, giving you the peace of mind to live every single day to the fullest,” Sun Life Grepa President Richard S. Lim said.

 

To learn how Sun Life Grepa’s health protection plans can support your journey to a heart-healthy future, reach out to a Sun Life Grepa advisor, visit any Sun Life Grepa branch, or email wecare@sunlifegrepa.com.