Heart disease remains one of the leading causes of death in the Philippines. In fact, data from the Philippine Statistics Authority (PSA) revealed that ischaemic heart diseases were the top cause of death from January to November 2023, accounting for 19% of all recorded deaths during that period. This trend mirrors the global situation, with the World Health Organization (WHO) reporting that cardiovascular diseases make up around 32% of total deaths worldwide. While these numbers may seem alarming, the good news is that heart disease is largely preventable with the right habits and awareness.
Keeping your family’s heart health in check starts with small yet meaningful lifestyle changes and early awareness of warning signs. As a global leader in clinically proven medical equipment, OMRON supports Filipino families by providing devices that promote better health monitoring at home. For instance, using OMRON’s digital blood pressure monitor helps families regularly track and manage blood pressure, one of the major risk factors for heart disease. To help your family stay on top of their heart health, this guide will walk you through habits that can lower your risk and support long-term wellness.
1. Monitor Blood Pressure Regularly
Keeping track of blood pressure is one of the most effective ways to prevent heart disease. Since high blood pressure often has no warning signs, regular monitoring helps families detect changes early and take action before they lead to more serious health problems. Making it a routine encourages awareness and helps everyone understand what healthy numbers should look like.
Of course, monitoring starts with having the right tools at home. OMRON offers a wide range of digital blood pressure monitors designed for everyday convenience. Upper arm models, for instance, are ideal for home readings and provide reliable results. All OMRON monitors also feature Intellisense cuff technology, which automatically inflates the cuff to the right level for each user. This ensures accurate readings without overtightening, helping families stay comfortable and confident in managing their heart health.
2. Eat a Heart-Healthy Diet
A nutritious diet is key to protecting the heart. Families can make a big difference by cooking with less salt and oil, adding more vegetables, and choosing whole grains over refined ones. Local favorites like tinolang manok or grilled fish can also be made heart-friendly with simple ingredient swaps, such as using lean chicken breast instead of fatty cuts with skin or replacing instant flavoring cubes with natural herbs and spices.
Eating balanced meals together encourages better habits at home and helps everyone maintain healthy cholesterol and blood sugar levels. Being mindful of portion sizes also goes a long way toward lowering the risk of heart problems later on.
3. Stay Active and Maintain a Healthy Weight
Regular physical activity keeps the heart strong and helps manage weight. You can make fitness fun for the whole family by walking, dancing, biking, or even doing household chores together. Staying active as a group also encourages consistency and makes exercise feel less like a task and more like a bonding activity.
Pairing exercise with healthy eating helps reduce strain on the heart. For families just starting out, it’s best to focus on simple, sustainable routines instead of intense workouts. The key is to find activities everyone enjoys so that being active naturally becomes part of your family’s daily life.
4. Encourage Family Members to Quit Smoking and Limit Alcohol Intake
Smoking and excessive drinking can seriously harm the heart. The toxins from cigarettes damage blood vessels and reduce oxygen in the blood, while too much alcohol raises blood pressure and weakens the heart muscle. If you or someone in your family is trying to quit these habits, offer patience and practical support, such as finding healthier ways to unwind or joining smoke-free and wellness programs together. Turning it into a shared effort helps everyone stay motivated and fosters a cleaner, healthier environment at home.
5. Manage Stress Effectively
Stress affects more than just your mood. It can also cause blood pressure to rise and put extra strain on your heart over time. Finding healthy ways to relax, such as meditation or family bonding activities, helps keep stress under control. Open communication and emotional support also strengthen family connections and create a calmer home environment.
Additionally, managing stress means keeping track of the blood pressure spikes it can cause, whether you’re at work or simply going about your day. OMRON’s portable digital blood pressure monitors make this easier, especially the compact wrist models that let you check your readings anytime, anywhere. OMRON also offers accessories like cuff covers, AC adapters, and extra cuffs for families who share a device, making it more convenient to stay on top of everyone’s heart health.
6. Get Enough Rest and Sleep
Sleep enables your body and heart to recharge. Consistently getting less than seven hours of rest each night can increase the risk of high blood pressure and even diabetes, all of which contribute to heart disease. Families can promote better sleep by setting regular bedtimes and creating a calm environment that encourages relaxation. Limiting screen time before bed also helps everyone unwind and fall asleep more easily. With enough quality rest, the heart can recover from daily activities, maintain healthy blood pressure, and function at its best.
7. Schedule Regular Health Checkups
Regular medical checkups help detect conditions like high cholesterol, diabetes, and hypertension early. Even if you feel healthy, it’s important to stay proactive, especially if heart disease runs in the family. Scheduling annual checkups for everyone allows doctors to track your progress and recommend preventive measures that best suit your family’s needs.
While professional-grade blood pressure monitors are available in clinics and hospitals, there’s added peace of mind in having accurate readings at home. Using OMRON’s clinically validated blood pressure monitors lets you regularly track your blood pressure between doctor visits and stay informed about your family’s heart health. These devices meet international accuracy standards and provide reliable results that you can easily record and share with your doctor for more guided care.
Strengthen Your Family’s Heart Health Today
Taking care of your heart begins with small, consistent habits that the whole family can practice together. Let the pointers above guide your family in building healthier routines and making smarter lifestyle choices every day. With consistency and the right partner in monitoring your health, like OMRON, your family can take meaningful steps toward stronger hearts and a longer, healthier life together.