A Healthy Heart

CEBU, Philippines - One of the most dangerous killer diseases in the world today is heart disease. It ranks number one on the list of top ten causes of death worldwide by the World Health Organization. It is the number one killer disease in the Philippines for the past several years beginning in the early 90s, according to Department of Health.

It is not a surprise at all, considering how we Filipinos love fatty rich foods, like lechon and adobo for instance. And after we eat those kinds of food, what do we do? Either we sleep or just idle around. We sit for hours, playing computer games or watching movies. Modern technology has made us all the more sedentary. We have become increasingly lazy with all the technological gadgets and tools that do the works for us.

Bad practices abound. Take smoking for example. A study has found out that more than 30 percent of Filipinos smoke cigarettes. The easy access to cigarettes by even young people is apparently a big factor.

Cigarette smoking is one of the common contributing factors to heart disease. This, together with other unhealthy habits, is known to significantly increase the likelihood of heart ailment or stroke. On the other hand, there are ways to avert the problem.

Doing physical exercise for at least 20 minutes a day goes a long way in keeping the heart healthy. It not only improves blood circulation but tones the muscles as well. It keeps both the heart and the entire body in good shape. The thing to remember, though, is to seek the doctor's advice before starting on an exercise program.

Here are some cardiovascular exercises that are easy, and even fun, to do:

Cycling. -

Grab a bike and start cycling. You can go uphill or just stay on the flat road. But if you want to go for a more intense workout, uphill cycling is it for you. For more fun, call in your friends and go biking together. Or, if you have a stationary bike at home, you don't even have to go anywhere. Turn on some invigorating disco music and have fun, jut the same.

Jogging. -

This is one of the simplest exercises there is. You don't have to buy special gear for this. All you need is to wake up early in the morning, put your rubber shoes on, grab a bottle of drinking water, and go! Many people prefer to jog early morning because it is cooler, and there are yet fewer vehicles to pump smoke into the surroundings, so the air is relatively fresher.

Jump Rope. -

This exercise is similar to jogging, only that you stay in place. You can do this anywhere where there's little space - in the garden, rooftop, backyard, anywhere.

Other healthy habits that can be adopted include:

Have a beer a Day. -

A study published in the Journal of Agricultural and Food Chemistry reveals that men who drank a regular bottle of beer everyday for one month increased their blood levels of heart-healthy antioxidants, lowered their cholesterol levels and reduced their fibrinogen, a protein that contributes to blood clots.

Be self-conscious. -

It has been found that nearly everyone that died of heart disease had at least one or more of the conventional risk factors such as smoking, high cholesterol levels, and high blood pressure. Keep close watch on yourself.

Cook with ginger twice a week. -

Ginger has anti-inflammatory qualities, and inflammation is a great contributor to heart disease.

Take your Vitamin C. -

Have an orange everyday or just drink a glass of orange juice. Oranges are the most known source of Vitamin C, which can reduce the risk of stroke, especially among cigarette smokers. If not oranges, have a bowlful of strawberries or chopped red bell pepper. These are excellent sources of Vitamin C, too.

Eat fish at least once a week. -

Wonder why many Japanese reach a hundred years old or older? It's because they love to eat fish and other sea foods. According to a study published in the April 2002 issue of the Journal of the American Medical Association, men who ate fish at least once a week were one-third less likely to have a heart attack or die of heart disease than those who ate fish only once a month.

Every one of us wants to live life to the fullest. We have to remember it all starts with good health.  We must remember, too, that disease prevention is always better than cure.