The numbers are growing in the Philippines and is the leading cause of death. Last month alone, we have conducted 17 medical evacuation missions for heart-related cases thus; we at Airgurus Ltd. Co., can't help but be concerned and give some friendly advise to our followers here and on Facebook on how to take good care of your heart:
1. Stop smoking or use tobacco
In a country where we do not really have strict banning of cigarettes, smoking or using tobacco is found to be one of the most significant risk factors for developing heart disease. The chemicals in tobacco damages heart and blood vessels leading to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack. When it comes to heart disease prevention, no amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke. Social smokers are not even spared.
2. Exercising for 30 Minutes a Day
A regular, daily exercise can reduce your risk of fatal heart disease. Combining physical activity with other lifestyle measures is always of great help. Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which may be a factor in heart disease. Swimming is one of the best and highly recommended on exercises.
3. Eating a hearty but healthy diet
Eating foods that are low in fat, cholesterol and salt is a good start. Fruits, vegetables, whole grains and low-fat dairy products can help protect your heart. Beans, other low-fat sources of protein and certain types of fish also can also reduce risk of heart diseases. Limiting certain fats consumption also is important.
Heart-healthy eating isn't all about cutting back. Most people need to add more fruits and vegetables to their die with a goal of five to 10 servings a day. So eat a lot of fruits! Eating that many fruits and vegetables can not only help prevent heart disease, but also may help prevent cancer. On decreasing risks of heart attack, some fish like salmon and mackerel are good natural sources of Omega-3 fatty acid (a type of polyunsaturated fat).