Protect Your Heart!
(By Knowing the Healthy Ways)

The 2003-2004 National Nutrition and Health Survey (NNHeS) estimates that 4 out 10 Filipino adults, 50 years old and above had history of stroke. Furthermore, 4.1% of adults experienced symptoms of stroke such as sudden weakness or numbness and slurring or difficulty of speech. The nationwide survey was conducted by the Food and Nutrition Research Institute (FNRI-DOST) and supported by 14 major medical specialty organizations including the Department of Health (DOH).

According to the experts, there is no magic formula for reducing cardiovascular disease including heart attacks and stroke. However, following a healthy lifestyle may help keep the heart healthy and strong. Here are some healthy ways which can be followed:

• Eat the right kind and amount of food. Consume large amounts of fiber from complex carbohydrate sources such as fruits, vegetables, whole grains and root crops while reducing the amounts of fat and salt for optimum health.
  
  
• Exercise regularly. Being active most of the days can reduce weight. It can also improve blood circulation which can lead to stronger heart muscles, and healthier blood vessels, thus reducing the risk factors of cardiovascular disease (CVD).
  
  
• Quit smoking and drink alcoholic beverages in moderation. A strong link has been established between cigarette smoking and cardiovascular disease, heart attacks and hypertension. In the Philippines, 35 out of 100 adult Filipinos (20 years and over) are current smokers. Likewise, heavy drinking of alcoholic beverages raises blood pressure and damages heart muscles. Medical doctors, particularly cardiologists, advice to limit alcohol consumption to 1 drink a day for women and 2 drinks a day for men (1 standard drink =1 bottle of beer or ½ glass of wine or 1 jigger of whiskey).
  
  
• Avoid Stress. Individuals who do not have family history of CVD can still develop the disease due to stress. Stress increases the body’s hormonal level such as cortisol, which increases blood glucose and blood pressure. Studies have shown that stressed individuals are more prone to colds and other acute infections due to the decreased functioning of immune system.
  
  
• Get enough and good sleep. Sleep should not be taken for granted since it is an important part of healthy lifestyle, according to medical experts. Recent research showed that lack of sleep may also lead to the development of heart disease including stroke. Thus, getting enough sleep for at least 8 hours is a must for everyone.

For more information specifically on the topic and on food and nutrition, you may write or call: The Director, Food and Nutrition Research Institute, Department of Science and Technology, General Santos Avenue, Bicutan, Taguig City Telephone/Fax No. 837-2934, 837-3164; e-mail: mvc@fnri.dost.gov.ph, FNRI-DOST website: http://www.fnri.dost.gov.ph.

FNRI-DOST S & T Media Service
EVA T. ABILLE
Science Research Specialist I