Your heart is a remarkable organ — roughly the size of your fist, it beats about 100,000 times a day, pumping blood through 60,000 miles of blood vessels. Keeping it healthy doesn't require dramatic interventions. It starts with understanding a few key numbers and making informed choices about how you live each day.
Understanding Blood Pressure
Blood pressure is the force that your blood exerts against the walls of your arteries with each heartbeat. It's recorded as two numbers:
- Systolic pressure (the top number) — pressure when the heart beats and pumps blood out
- Diastolic pressure (the bottom number) — pressure when the heart is resting between beats
Blood pressure is measured in millimetres of mercury (mmHg). A reading like 120/80 means systolic 120, diastolic 80.
| Category | Systolic (mmHg) | Diastolic (mmHg) |
|---|---|---|
| Normal | Less than 120 | Less than 80 |
| Elevated | 120–129 | Less than 80 |
| Stage 1 Hypertension | 130–139 | 80–89 |
| Stage 2 Hypertension | 140 or higher | 90 or higher |
| Hypertensive Crisis | Higher than 180 | Higher than 120 |
Cholesterol: The Good, the Bad, and the Numbers
Cholesterol is a waxy substance your body needs to build cells. But too much of the wrong type leads to fatty deposits in your arteries — the beginning of heart disease.
Types of Cholesterol
- LDL (Low-Density Lipoprotein) — "bad" cholesterol: High levels of LDL lead to plaque buildup in arteries (atherosclerosis), which can cause heart attacks and strokes. Target: below 100 mg/dL for most adults; below 70 mg/dL if you have heart disease.
- HDL (High-Density Lipoprotein) — "good" cholesterol: HDL carries cholesterol away from the arteries back to the liver for disposal. Higher is better. Target: above 40 mg/dL for men, above 50 mg/dL for women.
- Triglycerides: A type of fat in the blood. High triglycerides combined with low HDL or high LDL increase heart disease risk. Normal: below 150 mg/dL.
- Total Cholesterol: Less than 200 mg/dL is desirable.
What Your ECG Shows
An ECG (Electrocardiogram) records the electrical activity of your heart as a series of waves on a graph. It's painless and takes less than 5 minutes. It can detect:
- Abnormal heart rhythms (arrhythmias)
- Evidence of a previous heart attack (even a silent one)
- Enlargement of the heart chambers
- Electrical abnormalities that may predispose to dangerous rhythms
A normal ECG shows a regular "P-QRS-T" pattern with consistent intervals. Your doctor reads the intervals, wave heights, and overall rhythm to assess your heart's electrical health.
What an ECG cannot do: An ECG is a snapshot in time. A normal ECG does not rule out blocked arteries (coronary artery disease). If you have symptoms of heart disease, additional tests like a stress test or echocardiogram may be needed.
Filipino-Specific Risk Factors
Filipinos face some distinct cardiovascular risks that are important to acknowledge:
- High rice diet: White rice is a staple — but refined carbohydrates raise blood glucose and triglycerides. Switching to brown or red rice, or reducing portion size, makes a measurable difference.
- High sodium intake: Filipino cuisine often uses fish sauce (patis), soy sauce (toyo), shrimp paste (bagoong), and processed meats — all high in sodium. Excess sodium raises blood pressure.
- Hypertension prevalence: An estimated 28% of Filipinos have hypertension, one of the highest rates in Asia.
- Diabetes: Type 2 diabetes is closely linked to heart disease. The Philippines has one of the highest diabetes prevalence rates in Southeast Asia.
- Smoking: Tobacco use remains high in Filipino men and directly doubles the risk of heart disease.
- Physical inactivity: Long commutes and sedentary office work reduce the physical activity that protects the heart.
Lifestyle Changes That Work
These are the changes backed by strong evidence for reducing cardiovascular risk:
Move More
The target is 150 minutes of moderate aerobic exercise per week — that's 30 minutes on 5 days, or 25 minutes daily. Brisk walking counts. So does dancing, swimming, and cycling. Strength training 2 days per week adds additional benefit.
Eat More Plants
A diet rich in vegetables, fruits, legumes, whole grains, fish, and healthy fats (like olive oil and nuts) reduces heart disease risk by up to 30%. You don't have to give up Filipino food — you can modify it. Use less coconut cream, choose grilled over fried, add more vegetables to every dish.
Quit Smoking
There is no safe level of smoking for heart health. Within a year of quitting, your heart disease risk drops by half. Chong Hua Hospital has cessation support available — ask at your next visit.
Limit Alcohol
More than 1–2 drinks per day raises blood pressure, increases triglycerides, and contributes to obesity — all cardiac risk factors.
Manage Stress
Chronic stress raises cortisol levels, which raise blood pressure and blood sugar. Regular relaxation — exercise, prayer, hobbies, adequate sleep — is not a luxury; it's cardiac medicine.
When to See a Cardiologist
You should see a cardiologist if you experience:
- Chest pain or tightness, especially with exertion
- Shortness of breath that is new or worsening
- Palpitations (heart racing or skipping beats)
- Dizziness, lightheadedness, or fainting
- Ankle or leg swelling
- You have diabetes, hypertension, or a family history of early heart disease (before age 55 in a first-degree relative)
Your Heart Health Numbers at a Glance
| Measurement | Ideal Target | Action Needed |
|---|---|---|
| Blood Pressure | Below 120/80 mmHg | Above 130/80 — see doctor |
| LDL Cholesterol | Below 100 mg/dL | Above 130 — lifestyle / medication |
| HDL Cholesterol | Above 50 (women) / 40 (men) | Below 40 — increase exercise |
| Total Cholesterol | Below 200 mg/dL | Above 240 — evaluate with doctor |
| Triglycerides | Below 150 mg/dL | Above 200 — diet change needed |
| Fasting Blood Glucose | Below 100 mg/dL | 100–125: pre-diabetic; 126+: diabetes |
| BMI | 18.5–22.9 (Asian standard) | Above 25 — weight management |
| Waist Circumference | Below 90 cm (men) / 80 cm (women) | Above target — metabolic risk |