Heart-Healthy Foods to Add to Your Diet

This February, as we celebrate the Philippine Heart Month, now is a timely reminder to prioritize heart health. With cardiovascular disease continuing to be one of the leading causes of death in the Philippines, it’s crucial to take proactive steps in caring for your heart.

Caring for your heart involves more than just regular exercise—it starts with what you eat. By making thoughtful food choices and embracing simple lifestyle changes, you can strengthen your heart and improve your overall well-being. In this article, we’ll explore practical ways to incorporate these foods into your meals and share tips on how to prevent heart disease through simple lifestyle changes.

The Importance of Diet for a Healthy Heart

Diet plays a crucial role in heart health and overall wellness by providing the body with essential nutrients needed to maintain strong cardiovascular function and prevent diseases. In order to prevent diseases like heart disease (sakit sa puso), consuming foods rich in nutrients like omega-3 fatty acids, antioxidants, and essential nutrients can help lower cholesterol levels, reduce inflammation, and maintain healthy blood pressure.

Heart-healthy Foods to Add to Your Diet

A balanced diet aids in weight management, boosts energy, and strengthens immunity. By making mindful food choices, you can protect your heart and enhance overall well-being, fostering a healthier, more vibrant life.

Here is a list of heart-healthy foods you can add to your diet that are not only nutritious but also accessible and familiar to Filipinos:

1. Fish Rich in Omega-3

Fish that are rich in omega-3 fatty acids such as milkfish (bangus), sardines, and round scad (galunggong) can help lower triglycerides, reduce blood pressure, and prevent arterial plaque buildup. It is recommended to eat at least two servings of fish per week to reduce the chances of developing heart diseases.

Tip: Grill or steam bangus with garlic and calamansi for a simple, heart-healthy meal. You can also enjoy sardines in tomato sauce as a budget-friendly and nutritious option.

2. Leafy Greens

Leafy greens are loaded with vitamins, minerals, and antioxidants like vitamin K, which help protect arteries and promote proper blood flow. Examples of these foods are water spinach (kangkong), moringa leaves (malunggay), and Chinese cabbage (pechay). According to a study conducted, consuming a cup of raw or half a cup of cooked green leafy vegetables daily is considered ideal for maintaining long-term heart health.

Tip: Add malunggay leaves to tinola or a vegetable smoothie if you want a convenient way to eat it. Stir-fry kangkong with garlic and olive oil for a quick and tasty side dish.

3. Whole Grains

Whole grains including but not limited to oatmeals, brown rice, and whole-wheat bread are high in fiber, which can help reduce cholesterol levels and regulate blood sugar. Additionally, whole grains are great for keeping blood sugar levels stable, making them ideal for people looking after their diabetes.

Tip: Swap white rice with brown rice for a more fiber-rich meal. For breakfast ideas, start your day with oatmeal topped with banana slices and a drizzle of honey.

4. Fruits

Eating fruits should be non-negotiable because they are power-packed with nutrients that can help lower your cholesterol! Fruits such as apples, bananas, and oranges are rich in potassium and fiber. These nutrients help regulate blood pressure and reduce cholesterol levels, which are good for heart health.

Tip: Enjoy fresh fruit as a snack or dessert. Make a heart-friendly fruit salad with mangoes, watermelon, and papaya, drizzled with yogurt.

5. Nuts

Nuts and seeds like cashews, walnuts, and almonds are loaded with healthy fats and magnesium that promote heart health. Additionally, nuts are also a good source of protein and other nutrients like fiber as well as omega-3 fatty acids. Just make sure to control your portion when eating as some of them contain high amounts of calories.

Tip: Snack on a handful of roasted peanuts or cashews. Make sure your nuts are unsalted to avoid excess sodium. Add crushed nuts as a topping for salads or oatmeal.

6. Legumes

Legumes are a great source of plant-based protein, fiber, and nutrients that lower blood cholesterol and improve overall heart health. Some examples of these foods are mung beans (monggo), string beans (sitaw), and chickpeas. Apart from being good for the heart, legumes are also great for your gut health due to their fiber-rich nutrients.

Tip: Prepare classic Filipino monggo guisado with malunggay for a hearty and healthy dish. You can also add boiled chickpeas to salads for a fiber-rich twist.

Tips to Make Heart-Healthy Lifestyle Changes

In addition to choosing heart-friendly foods, adopting these lifestyle habits can further support your cardiovascular health:

1. Control Portions

Even healthy foods can contribute to weight gain if eaten in large quantities. To ensure you eat in portions and don’t overeat, use smaller plates and follow the 80/20 rule, which is a flexible approach to healthy eating that promotes balance and sustainability rather than strict dieting.

2. Limit Sodium Intake

Excess salt can lead to high blood pressure, increasing your risk of heart disease. Reduce salt when cooking and avoid processed foods. Processed foods are high in calories and unhealthy levels of added sugar, sodium, and fat. Use natural flavorings like herbs and spices instead.

3. Stay Active

Combine a heart-healthy diet with regular exercise, such as brisk walking, and jogging, or workouts like aerobic and cardio exercises. Aim for at least 30 minutes of activity in most days, and your heart will stay strong and happy.

4. Quit Smoking

Smoking might be another way for people to release their stress, but it does not do any good to people’s overall well-being. Smoking damages your blood vessels, making your heart work harder. Seek support if you need help quitting.

5. Manage Stress

Stress is normal and can be a part of our daily lives. Chronic stress can harm your heart over time. Practice relaxation techniques such as meditation, deep breathing, or yoga.

Don’t Forget Your Supplements for a Healthy Heart

For those needing additional support, Omega-3 supplements can provide essential nutrients that promote heart health. Make sure to first consult your doctor to determine if supplements are right for you. Here are some heart-healthy supplements you can try:

Paying more attention to your diet is one of the low-maintenance routines you can do for yourself. It can help with your weight management, blood sugar management, as well as heart health. Consider this your sign to make a conscious effort to incorporate heart-healthy foods into your diet and adopt habits that protect your cardiovascular health.

Remember to start small and gradually be consistent in taking care of your heart health. Start today and let your heart beat stronger for years to come, Kapitbahay! — (MyPharma)