Achieving and Maintaining a Young Heart Age Entails Conscious Efforts, Says PHA, Health Experts
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Featured image above shows PHA’s Dr. Iris Garcia (right) and her guests during a UPP edition about elderly persons as they need special care and attention. (Credit: PHA)
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You are 70 but with a heart that functions like a 40-year-old because you exercise, eat right, and manage your risk factors.
You could be 25 years old chronologically, but if you have hypertension, diabetes, or you smoke, your heart age may already be 50.
QUEZON CITY — How young is your heart or do you know your heart age?
That question sparked an insightful discussion in the Philippine Heart Association (PHA) “Usapang Puso sa Puso: Young Once, Young at Heart,” a talk show on staying active, nourished, and heart-healthy across generations.
October 1 to 7 every year is Filipino Elderly Week, but the PHA opted to observe it as a Filipino Elderly Month.
Hosted by Dr. Iris Garcia, PHA Director III and Advocacy chair, gathered heart, nutrition, and geriatric specialists on October 29, 2025 (Episode I) and 30, (Episode 2), via the PHA Facebook page to discuss holistic heart care for the elderly and for anyone seeking to age gracefully. Episode 1 was about prevention of cardiovascular diseases and other co-morbidities.
PHA Advocacy Chairperson Dr. Iris Garcia. (Credit: PHA)
The guests included Dr. Augusto Niccolo Salalima, member of the PHA Council on Preventive Cardiology (XCPC) who is affiliated with the Tagaytay Medical Center (TMC) in Lipa City, Batangas; Dr. Naheeda Mustofa, internist and medical nutrition specialist at The Medical City South Luzon, and Dr. Agnes Cubillas, geriatrician and head of the Geriatric Care Specialty Center (GCSC) at East Avenue Medical Center, Quezon City.
The beauty of aging
Garcia opened the episode by reminding viewers that aging is not something to fear but to honor.
“Growing old is not just adding years to life, but adding life to those years,” she said, highlighting that October’s Elderly Filipino Week aligns with similar celebrations around the world — such as the International Day of Older Persons (October 1), Japan’s Respect for the Aged Day, and the United States’ National Seniors Day.
She stressed that aging should be celebrated every day, not only during commemorative months. “It’s about recognizing the wisdom, contributions, and strength of our elderly,” she added.
Understanding ‘Heart Age’
Salalima introduced the concept of heart age — the biological age of the heart, which may be younger or older than one’s actual years. So
“You could be 25 years old chronologically, but if you have hypertension, diabetes, or you smoke, your heart may already be 50,” he explained.
“On the other hand, you could be 70 but with a heart that functions like a 40 year old if you exercise, eat right, and manage your risk factors.”
Salalima stressed that regular check-ups are crucial, especially for older adults. He detailed common laboratory and diagnostic tests — such as complete lipid profile, blood count, ECG, chest X-ray, and 2D echo — as vital tools to monitor heart health.
Credit: PHA
He also emphasized emerging diagnostic tools like Apolipoprotein B (ApoB) and Lipoprotein(a) tests, which help detect genetic risks for heart disease.
“Even if your cholesterol is normal, you could still have cardiovascular risk,” he said. “That’s why we recommend ApoB testing at least once in a lifetime — it’s a preventive step for those who can afford it.”
According to the four doctors, ApoB testing costs quite a steep price but, in the long run, it would be cheaper. An ounce of prevention is better than a pound of cure as an old adage goes.
Personalized care beyond age
Cubillas stressed that medical care for the elderly must be personalized.
“What works for a 40-year-old won’t always work for an 80-year-old,” she said. “As we age, medications, dosages, and treatment goals should all be reviewed and adjusted.”
She emphasized that quality of life matters more than quantity of years.
“Age is just a number,” Cubillas added. “What truly counts is how meaningful and healthy those years are — with family, with community, and with purpose.”
A balanced diet is good for the heart, occasional indulgences won’t hurt
Mustofa highlighted that nutrition plays a vital role in holistic care, especially for the elderly.
“Sometimes older people lose their appetite because of medications or mood changes,” she explained. “Even food presentation or the effort of preparing meals can affect how much they eat.”
She recommended oral nutritional supplements when necessary and encouraged families to ensure that meals are both nutritious and appealing.
“Healthy eating doesn’t have to be expensive,” she added. “Even simple, local food like vegetables, fruits, and malunggay which you can grow in your backyard, even in pots can help.”
Garcia also shared how comfort food can spark joy for the elderly. “I have a patient who wouldn’t eat until he saw his favorite food — lechon,” she said. “Of course, not all the time, but once in a while, that small indulgence brings happiness.”
Instill healthy eating in young minds
Mustofa further noted that good nutrition should begin early and continue throughout life.
Eating wisely and healthy lifestyle begin at home and is habit forming. Even if you fall off track once in awhile, you will always return to healthy eating habits.
“We should raise our children to love healthy food,” Mustofa said. “Reward them with fruits and home-cooked meals, not always fast food.”
She cited Pinggang Pinoy, a dietary guide by the Food and Nutrition Research Institute as a practical and culturally relevant tool for Filipinos.
“Pinggang Pinoy teaches proper portions for every age group — even for the elderly,” she said. “It’s affordable and sustainable because the ingredients are local.”
She also reminded viewers to stay hydrated — “Drink water, not cola” — and to practice moderation in rice and meat intake.
Keep your social life
Beyond diet and medicine, Cubillas emphasized the importance of social and emotional well-being among older adults.
“We don’t want sad elders,” she said. “Life is too short to be spent alone. Talk to your friends, neighbors, grandchildren — social interaction keeps both the heart and mind healthy.”
She cautioned against over-protectiveness among families that might unintentionally isolate their elderly members.
“Let them participate in activities, make them feel needed,” she advised. “When they feel valued, they stay strong — physically, mentally, and emotionally.”
She also encouraged the elderly to stay engaged with the community through church groups, senior citizen clubs, or gardening activities, noting that isolation often worsens physical decline.
Choosing to be ‘Young at Heart’
Closing the episode, Garcia reflected that being “young at heart” is not about age — it’s about mindset and lifestyle.
“Growing old is inevitable, but staying young at heart is a choice,” she said.
Through “Young Once, Young at Heart,” the PHA reminded viewers that heart care is a lifelong journey—one that begins with awareness, continues with prevention, and blossoms through connection, compassion, and purpose. (®)
