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Worried about heart attacks? Don't be! Leading cardiologist Dr. Naresh Trehan, Chairman and MD of Medanta, shares invaluable advice on how to safeguard your heart health and enjoy a longer, healthier life. This article, tailored for Filipinos, outlines practical tips for diet, exercise, weight management, and stress reduction – all essential components of a heart-healthy lifestyle. Learn how to proactively reduce your risk and embrace a life of vitality.

Heart disease is a significant health concern in the Philippines, with increasing rates of cardiovascular ailments. Factors like genetics, lifestyle choices, and access to healthcare all play a role. However, the good news is that many heart problems are preventable with conscious effort and lifestyle modifications.

1. Watch Your Weight: Maintaining a healthy weight is paramount. Dr. Trehan emphasizes keeping your weight within 10% of your ideal body weight. This doesn't mean drastic dieting, but rather a sustainable approach focused on balanced nutrition and regular activity. For Filipinos, considering cultural food preferences and portion sizes is key.

2. Embrace a Heart-Friendly Diet: What you eat directly impacts your heart health. Focus on a diet rich in fruits, vegetables, whole grains, and lean protein. Reduce your intake of saturated and trans fats, sodium, and added sugars. Traditional Filipino dishes can be adapted to be healthier by using less oil, reducing salt, and incorporating more vegetables. Think sinigang with less soy sauce and more vegetables, or grilled fish instead of fried.

3. Get Moving: Regular physical activity is crucial. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could be brisk walking, jogging, swimming, or even dancing – something enjoyable that you can stick with. The Philippines offers plenty of opportunities for outdoor activities, so take advantage of them!

4. Manage Stress: Chronic stress can significantly impact heart health. Find healthy ways to manage stress, such as meditation, yoga, spending time in nature, or pursuing hobbies. Filipino culture often emphasizes strong family ties, so seeking support from loved ones can also be beneficial.

5. Regular Check-Ups: Don't wait until you experience symptoms to see a doctor. Regular check-ups, including blood pressure and cholesterol screenings, can help detect potential problems early on. Early detection and intervention can significantly improve outcomes.

6. Quit Smoking & Limit Alcohol: Smoking is a major risk factor for heart disease. If you smoke, quitting is the single best thing you can do for your health. Limit alcohol consumption, and if you don’t drink, don’t start.

Investing in your heart health is one of the most important things you can do for your overall well-being. By following Dr. Trehan's expert advice and making small, sustainable changes to your lifestyle, you can significantly reduce your risk of heart attacks and enjoy a long, healthy, and fulfilling life in the Philippines. Remember, prevention is always better than cure!