Cardiology group: Make the PHA PUSO MUNA New Year’s resolution a habit
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Guest author:
- GYNNA GAGELONIA, Media Relations Officer, PHA
MANILA, January 22, 2025 — “Twenty-two days into the year, how are you coping with your new set of health goals? Are you struggling or doing well?
According to social psychologists, New Year’s resolutions that are too ambitious and not turned into habits are more likely to fail during the first quarter of the year.
Recognizing the struggles of Filipinos in fulfilling each of their New Year’s resolutions, particularly on health, the podcast-inspired Philippine Heart Association (PHA) Usapang Puso sa Puso (UPP) January 22, 2025, episode is subtitled: “Heart Strong 2025: Beating for a New You”, hosted by PHA Director/Advocacy Chair Dr. Avenilo “Jun” Aventura, Jr.
Resolutions do not have to be big. They have to be realistic, to be within your reach to be doable. They have to be specific and measurable. “Opt for the simple steps on lifestyle changes through the advocacy PHA PUSO MUNA, that is suitable to time and energy and is not heavy on someone’s pocket at the same time”, he said.
Aventura further urged every Filipino family to embrace the PHA PUSO MUNA formula: Pagkaing masustansya, Huwag manigarilyo, Aktibong pamumuhay, Presyon ay kontrolin, Uminom ng maintenance, Sugar ay kontrolin, Obesity ay iwasan, Matulog nang kumpleto, Umiwas sa stress, No to alcohol, and Ayaw sa cholesterol, and make it a habit.
The PHA reminded everyone that a commitment to heart health is an investment in a longer, healthier future.
Filipinos make or renew promises to improve their lives in the coming year, starting off with embracing or adhering to healthy habits, gaining professional growth and financial freedom, etc.
Aventura emphasized that heart disease remains one of the leading health concerns in the country.
According to the Philippine Statistics Authority (PHA), from January to April 2024, 30,848 people died from ischemic heart disease which accounted for 20.2 percent of all deaths in the Philippines.
One’s risks can be significantly reduced through mindful eating, regular physical activity, and quitting harmful habits like smoking and excessive alcohol consumption.
PAGKAING MASUSTANYA (HEALTHY EATING)
During the Christmas Season, most of the people tend to take advantage of the holiday spirit. “It’s the season to feast and be merry — to eat all you can and have bottomless alcoholic drinks. Actually, this attitude or practice is embedded in the Filipino culture. Filipinos mark every feat or milestone with food and sugared and alcoholic beverages. Food is a central part of every gathering.
According to the PHA, more cardiac deaths like Holiday Heart Syndrome spike during the chilly months of December and January.
The cold temperatures cause blood vessels to constrict, which elevates the blood pressure (BP) as the heart pumps blood harder. This can be aggravated by binge eating, particularly salty and fatty foods, as well as drinking.
With many Filipinos starting the year with diet-related resolution, Aventura stressed that the key to a sustainable healthy diet is making smart choices rather than drastic restrictions. He pointed out that not all fats are created equal — while healthy fats from fish, avocado, and olive oil are beneficial, excessive consumption of saturated and trans fats can be harmful.
To make heart-healthy eating more accessible, Aventura suggested practical and budget-friendly food swaps. Instead of snacking on chips, people can opt for nuts or seeds. Adding more fruits and vegetables to meals while reducing salt intake can also contribute to better heart health without breaking the bank, he said.
PHA urged the public to apply the Pinggang Pinoy (17 percent fruits, 33 percent vegetables, 33 percent carbohydrates and 17 percent protein) on their daily diet.
AKTIBONG PAMUMUHAY
The PHA acknowledged that one of the most common New Year’s resolutions is to exercise more, however, many struggle to keep up due to busy schedules.
The PHA suggested that 150 minutes is the required time duration of physical activities in a week, while a 300-minute routine can be of greater benefit.
Improving physical activity does not have to mean hitting the gym or following an intense workout routine.
“Even small changes, like taking the stairs instead of the elevator, walking short distances instead of driving, and stretching during breaks, can have a big impact on heart health,” Aventura said.
He also encouraged people to rethink their daily routines and find creative ways to incorporate movement without added stress, as staying consistent with small efforts throughout the year can lead to long-term benefits.
HUWAG MANIGARILYO (Quit Smoking & Vaping )
Aventura also said that quitting smoking and reducing alcohol intake are resolutions that many wrestle with. The PHA acknowledged the challenges but emphasized that the effort is worth it for long-term heart health.
PHA also said that vaping is not a good alternative to smoking. Based on a study, e-cigarette users are more prone to major health problems such as coronary artery disease, stroke, depression, and anxiety.
It also strongly warned that there is no safe level of tobacco exposure — whether firsthand or secondhand, as smoking doubles the risk of heart attack and stroke by damaging blood vessels and increasing cholesterol buildup.
“Breaking free from smoking and excessive drinking isn’t easy, but having a support system — whether it’s family, friends, or professional counseling — can make a huge difference,” he shared. “Start by setting realistic goals and gradually cutting back,” he added.
Meanwhile, the PHA said alcohol causes instant spike in BP levels. Even one drinking session can temporarily increase BP levels.
NO TO ALCOHOL
“Alcohol dehydrates the body, making blood thicker and more prone to clotting. Alcohol causes instant spike in BP levels. Even one drinking session can temporarily increase BP levels,” Aventura added.
AVOID OBESITY
Obesity is more than just a weight issue.
Aventura said that excess weight increases the chances of developing atherosclerosis, a condition where fat builds up inside the arteries, potentially leading to heart attacks or strokes.
Additionally, obesity is associated with metabolic syndrome, which includes high blood sugar, elevated triglycerides, and low levels of good cholesterol, further raising the risk of cardiovascular diseases, he added.
“Ang PHA PUSO MUNA advocacy ay nagpapaalala: iwasan ang obesity sa pamamagitan ng balanseng pagkain, regular na ehersisyo, at aktibong pamumuhay. Iwasan ang labis na pag-inom ng matatamis at matatabang pagkain, at piliin ang masusustansyang pagkain tulad ng gulay, prutas, at pagkaing mayaman sa fiber. Ang regular na pisikal na aktibidad tulad ng paglalakad, pagtakbo, o pagsayaw ay malaking tulong upang mapanatili ang tamang timbang,” he said.
The PHA also said that excessive sugar intake is a major contributor to weight gain, diabetes, and heart disease. Sugary drinks, desserts, and processed foods can lead to insulin resistance, high BP or hypertension and inflammation — factors that increase the risk of heart attacks and strokes.
Aventura recommended that less than 5% of daily energy intake should come from sugar.
“Simple changes, such as choosing fresh fruits instead of sweets, drinking water instead of sugary beverages, and reading food labels to check for hidden sugars, can make a significant impact,” Aventura added.
PRESYON AY KONTROLIN
Another top advice highlighted was the importance of monitoring BP regularly, as hypertension is often called the “silent killer. Target a normal BP reading of 120/80 mmHg.
Aventura said that high sodium intake from salty foods — such as soy sauce, fish sauce, and “bagoong” — is a major contributor to hypertension. He recommended cutting down on these seasonings and avoiding processed foods which are sodium laden. “Skipping the salt shaker can save lives,” he said.
Moreover, Aventura advise patients that are on maintenance medicines for hypertension, diabetes, and high cholesterol, should make it a habit to take their meds on time to prevent life-threatening complications.
The PHA warned that skipping prescribed medications can lead to uncontrolled BP dangerously, high blood sugar levels, and cholesterol buildup in the arteries.
MATULOG NG KUMPLETO, UMIWAS SA STRESS
Lack of sleep and chronic stress can significantly contribute to cardiovascular conditions.
Quality sleep is essential for heart health, with studies showing that adults who sleep less than six hours per night have a higher risk of hypertension, obesity, and heart attacks.
“Sleep deprivation disrupts the body’s ability to regulate BP and increases inflammation, putting extra strain on the heart. Aim for 7–9 hours of sleep each night, maintaining a consistent sleep schedule, and avoiding caffeine and screen time before bed to improve sleep quality,” Aventura said.
Meanwhile, stress, if left unmanaged, can also have harmful effects on the cardiovascular system, as chronic stress triggers the release of cortisol and adrenaline, hormones that cause BP to rise.
Stress-related habits such as overeating, smoking, and excessive alcohol consumption further compound the problem, said Aventura.
Take charge of your health. “Your health is your greatest treasure. Small changes lead to big results. Let’s make 2025 the year we commit to a heart-healthy lifestyle,” Aventura stressed. (/)