6 Simple Steps to Boost Your Heart Health in 2025: A Guide for a Happier You!

As the new year begins, many people aim for a healthier version of themselves. Three weeks into 2025, the Philippine Heart Association (PHA) reminds us that you don’t need big changes to improve your health. Sometimes, small lifestyle adjustments can fit perfectly into your routine, energy levels, and budget.

Dr. Avenilo Aventura, the advocacy chair of PHA, shared a simple formula called PHA PUSO MUNA for a healthier heart this year.

1. Healthy Eating

Making smart choices is more effective than strict dieting. Swap out chips for a handful of nuts or seeds. Fill your plate with more fruits and veggies, and try to cut back on sodium. Healthy fats from fish, avocados, and olive oil are great, but be careful not to overdo saturated and trans fats. Aventura suggests following the Pinggang Pinoy diet: 17% fruits, 33% vegetables, 33% carbohydrates, and 17% protein.

2. Active Lifestyle

Exercise is a common New Year’s resolution, but a busy schedule can make it hard to stick to. PHA recommends at least 150 minutes of physical activity each week, with 300 minutes for even better results. You don’t need to hit the gym to be active. Simple changes, like taking the stairs, walking short distances, or stretching during breaks, can significantly benefit your heart health.

3. Quit Smoking and Vaping

Vaping isn’t a safer choice either. Research shows it can lead to severe health issues, including heart problems and mental health struggles. If you want to quit smoking, seek support from friends or professionals. Start with realistic goals and gradually cut back. Also, reducing alcohol intake can help manage blood pressure.

4. Watch Your Sugar Intake

Too much sugar can lead to weight gain, diabetes, and heart disease. It’s linked to serious conditions like hypertension and inflammation. Aventura recommends keeping sugar to less than 5% of your daily energy intake. Opt for fresh fruits instead of sweets and drink water instead of sugary drinks. Reading food labels can also help you spot hidden sugars.

5. Take Your Medications

If you have prescribed medications, don’t skip them. Missing doses can lead to serious health issues. For those with high blood pressure, managing it is crucial to prevent complications like heart attacks or strokes. Regularly check your blood pressure and aim for 120/80 mmHg.

6. Prioritize Rest and Reduce Stress

Sleep is vital for heart health. Lack of sleep and chronic stress can increase inflammation and disrupt blood pressure regulation. Aim for seven to nine hours of quality sleep each night. Stick to a sleep routine and limit caffeine and screen time before bed.

Your health is precious. Small changes can lead to significant results. Let’s make 2025 the year for a heart-healthy lifestyle!

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