MANILA, Philippines — Filipinos love to eat. This is backed up by a recent survey conducted by YouGov, a global market research company, which surveyed 25,000 people from 24 countries and found that 97% of Filipinos love eating Filipino food. I conclude that there is.

Filipinos are often adventurous and are said to try all kinds of cuisines. Like many people, Filipinos love comfort food, and most of them are Filipino dishes.

The world is just beginning to discover Filipino cuisine, which is the result of diverse cultural influences and ingredients from neighboring Southeast Asian countries, as well as the culinary styles of 22 regions spread across more than 7,000 islands.

Filipino cuisine is characterized by a unique balance of salty, sour, and sweet. What makes Filipino cuisine deadly in the eyes of food and health experts is its “unrestricted access to fried foods, a wide variety of flavorful sauces, and piping hot white rice,” according to sociocultural research firm Force. Stated. wall.

As the famous saying goes, too much of a good thing can be bad, and the richness of Filipino cuisine combined with a sedentary lifestyle and unwavering habits like smoking and drinking can lead to serious health problems. There is a possibility that it will be only.

Among health issues such as obesity, type 2 diabetes, cancer, and high blood pressure, heart disease is the number one concern for Filipinos.

“In 2022, heart disease once again ranked as the leading cause of death for Filipinos. The Philippine Statistics Authority, which conducted the study, said that 18.4% (103,628 deaths) of the total deaths in 2022 were due to heart disease. “We found that the cause was hemorrhagic heart disease, a heart disease caused by reduced blood flow,” said Dr. Noel L. Rosas. Cardiologist at Makati Medical Center (MakatiMed).

Dr. Rosas reminded Filipinos that they can reduce their risk of heart disease with simple lifestyle changes. Here are some suggestions and tips on how to keep your mind smart.

• Regular exercise. Aim for 150 minutes of moderate exercise per week. That should give you a good average value.
• Drink in moderation. If you must drink alcohol, please adjust your intake.
• Quit smoking. No compromises. Smoking causes plaque to build up in your blood vessels, narrowing them and making it harder for oxygen-rich blood to reach your heart. In addition, chemicals in cigarette smoke thicken the blood and cause blood clots to form in veins and arteries.
• Eat in moderation. While you can still enjoy your favorite Filipino dishes, it’s best to follow your doctor’s advice. “Make heart-healthy choices like eating in moderation, portion control, using low-sodium soy sauce, and avoiding excess salt,” Dr. Rosas advised.

Makati Med also suggests three ways to stay healthy while eating Filipino food.

Eat lots of fruits and vegetables.

“The Philippines is truly rich in nutritious fruits and vegetables that are known to lower the risk of cardiovascular disease,” Dr. Rosas said.

Kangkong has the effect of lowering blood pressure, blood sugar levels, and cholesterol. It’s also rich in fiber (helps with regular bowel movements). In addition to its anti-cancer properties, ampalaya (bitter melon) is also involved in controlling blood pressure, blood sugar levels, and cholesterol.

Camatis (tomatoes) contain lycopene, a natural chemical that gives them their red color and lowers the risk of developing cardiovascular disease and certain cancers, and talon (eggplants) contain lycopene, which also reduces the risk of heart disease. Contains depressing anthocyanins.

“For fruits, we recommend avocados, which are a source of monounsaturated fats that protect against heart disease and stroke. Citrus fruits like kiat kiat, mini mandarin oranges, calamansi, and pomelo also help boost your immune system. It contains vitamin C, which boosts blood pressure and protects the heart,” the doctor added.

Choose proteins that are low in fat.

So go ahead and enjoy that tempting lechon at someone’s birthday party. “But as a general rule, try to eat lean protein,” says Dr. Rosas.

Animal protein can also help your heart health, as long as you choose lean meats such as pork or beef, skinless chicken breast and fish. “In addition to being a good source of vitamins, minerals, and protein, tuna and salmon are rich in omega-3 fatty acids, healthy fats known to raise HDL (or good) cholesterol.”

Cook healthy.

“The way you prepare your food definitely affects your heart,” Dr. Rosas recalled. “Fried foods are high in saturated and trans fats, which can form plaque in your arteries and cause heart attacks, heart failure, and strokes. In contrast, boiling or steaming is done at lower temperatures, so , no oil or butter required.”

Related: “Heart disease remains the leading cause of death in the Philippines”