• Headlines
  • City/Region News
    • Covid-19 Advisory and Updates
    • Baguio City
    • CAR
    • Nation
  • Sectoral news
    • Elections
      • Elections – 2022
      • Elections – 2019
    • Agriculture, Fishery and Pets
    • Business and Livelihood
    • Education, Arts & Culture
    • Environment and Disaster Management
    • Science, Health, and Welfare
      • covid-19 advisory and updates
    • Tourism, travel and Events
    • Other Lifestyle
    • Police Beat
  • Opinion
    • Editorial
    • Columns
    • Timek Ti Umili
  • Sports
    • Sports (Home)
    • Sports (Special Feature)
  • Other sections
    • Features
    • Photos/Videos
      • Photos
      • Videos
    • Words for reflection
    • Sponsored articles
    • Jobs in Baguio
    • Elections
  • Ads & Notices
    • Obituaries
  • About Us
    • About Us
    • Directory
    • Contribute
    • Advertise
    • Cookie Policy
    • Contact Us
HERALD EXPRESS | News in Cordillera and Northern Luzon
ADVERTISEMENT
  • Headlines
  • City/Region News
    • Covid-19 Advisory and Updates
    • Baguio City
    • CAR
    • Nation
  • Sectoral news
    • Elections
      • Elections – 2022
      • Elections – 2019
    • Agriculture, Fishery and Pets
    • Business and Livelihood
    • Education, Arts & Culture
    • Environment and Disaster Management
    • Science, Health, and Welfare
      • covid-19 advisory and updates
    • Tourism, travel and Events
    • Other Lifestyle
    • Police Beat
  • Opinion
    • Editorial
    • Columns
    • Timek Ti Umili
  • Sports
    • Sports (Home)
    • Sports (Special Feature)
  • Other sections
    • Features
    • Photos/Videos
      • Photos
      • Videos
    • Words for reflection
    • Sponsored articles
    • Jobs in Baguio
    • Elections
  • Ads & Notices
    • Obituaries
  • About Us
    • About Us
    • Directory
    • Contribute
    • Advertise
    • Cookie Policy
    • Contact Us
No Result
View All Result
  • Headlines
  • City/Region News
    • Covid-19 Advisory and Updates
    • Baguio City
    • CAR
    • Nation
  • Sectoral news
    • Elections
      • Elections – 2022
      • Elections – 2019
    • Agriculture, Fishery and Pets
    • Business and Livelihood
    • Education, Arts & Culture
    • Environment and Disaster Management
    • Science, Health, and Welfare
      • covid-19 advisory and updates
    • Tourism, travel and Events
    • Other Lifestyle
    • Police Beat
  • Opinion
    • Editorial
    • Columns
    • Timek Ti Umili
  • Sports
    • Sports (Home)
    • Sports (Special Feature)
  • Other sections
    • Features
    • Photos/Videos
      • Photos
      • Videos
    • Words for reflection
    • Sponsored articles
    • Jobs in Baguio
    • Elections
  • Ads & Notices
    • Obituaries
  • About Us
    • About Us
    • Directory
    • Contribute
    • Advertise
    • Cookie Policy
    • Contact Us
No Result
View All Result
HERALD EXPRESS | News in Cordillera and Northern Luzon
No Result
View All Result
Home Columns

Preventing and managing diseases of the heart and blood vessels (Part 1)

Imelda Degay by Imelda Degay
March 9, 2023
in Columns
Reading Time: 2 mins read
1 0
0
Fiber and Your Health
0
SHARES
4
VIEWS
Share on FacebookShare on Twitter

Cardiovascular diseases (CVD) or that of the heart and blood vessels remain as top causes of death among adults. Heart attack and stroke are most common and more and more younger adults are dying due to such. Both problems start with damage to the walls of the blood vessels particularly arteries which then lead to   deposits of plaque composed of fats, calcium, cellular debris and cholesterol which may harden or crystallize. The immediate result of hardening of the arteries, medically known as atherosclerosis is increase in blood pressure or hypertension. As plaques increase in size or number, either partial or total blockage of one or more blood vessels occur. In the case of hemorrhagic stroke, the blood vessel rupture causing bleeding. In both blockage or bleeding, the muscles or tissues supplied by the affected blood vessels are deprived of oxygen and the tissues die.  When the blood vessel affected supplies the heart muscles, heart attack can happen. When the blood vessel affected supplies the brain tissues, cerebrovascular attack or commonly known as stroke, happens.  

The risk of atherosclerosis and other heart diseases increases as men reach 45 and women reach 55 years old. Family history of deaths due to heart attack or stroke at an early age contributes to one’s risk of developing diseases.   Menopause also increases risk among women due to the effect of estrogen on the functioning of the arteries and on levels of lipoproteins.  Dietary factors, obesity, smoking, alcohol intake, physical activity and other lifestyle changes all play a role.

A good diet emphasizes plant-based diet, less processed foods, low fat, low cholesterol and low salt. If the person is overweight and obese, weight reduction will be affected.  Plants naturally contain sterols which reduce the absorption of blood cholesterol. Note that blood cholesterol has two sources – foods we eat or dietary sources, and the body’s own production. Being a “bad” or “good” cholesterol is a different matter as these pertain to how the cholesterol is transported in the blood. The vegetables, fruits and whole grains are rich in fiber which does not only promote regular bowel habits and feeling of fullness and satisfaction, but also “cleanses” the digestive system as fiber binds some cholesterol.  Fruits and vegetables also contain fewer calories. Compare 16 calories in half a cup of vegetables with 100 calories in the same amount of rice, 86 calories in a matchbox-size of meat or slice of chicken.  When it comes to blood sugar, eating whole or less processed foods results to slow release of sugar and thus a slower increase in blood sugar levels. Include a minimum of half to one cup of vegetables every meal. Thus, brown or red rice which are less processed, are preferred. It will also take a longer time for these and other whole grains a longer time to chew so that less will be eaten thereby less calorie intake. Soluble fibers abundant in oats, legumes and some fruits and vegetables can help reduce bad cholesterol levels.  The kind and amount of fat we use matters and this will be discussed in the next issue (to be continued).

RelatedPosts

On Time

Worker’s Investment and Savings Program (WISP): Isa pang layer ng social protection mula sa SSS

Healthy Diet for the Heart

ShareTweetSend
ADVERTISEMENT
Previous Post

Beer Popular Alcoholic Beverage Among Cordi Population

Next Post

Newcomers shine in Panagbenga float parade

Imelda Degay

Imelda Degay

Related Posts

The Flag

On Time

by Atty. Erik Donn Ignacio
March 31, 2023
0

There are many concepts which are difficult to grasp, one of which is time. Without calendars or clocks, it will...

SSS clarifies contribution hike

Worker’s Investment and Savings Program (WISP): Isa pang layer ng social protection mula sa SSS

by ---
March 30, 2023
0

Patuloy na sinisuguro ng SSS ang kinabukasan ng bawat manggagawang Pilipino sa pamamagitan ng pagbibigay ng tatlong layer ng social...

Fiber and Your Health

Healthy Diet for the Heart

by Imelda Degay
March 28, 2023
0

To sum up the past issues on diseases of the heart and blood vessels, what foods then should be consumed? ...

Next Post
Newcomers shine in Panagbenga float parade

Newcomers shine in Panagbenga float parade

NO GAINS IN WAR

35 Bontoc fisherfolk gets tilapia fingerlings

SNAP-Benguet seals agreements with its host communities

Aboitiz highlights PPPs at PCCI’s 2023 Philippine Economic Briefing

ADVERTISEMENT

Recent News

Nutri Pasada in Tadiangan set July 24

Biliran health office benchmark UHC implementation in Benguet

April 1, 2023
CAR improves to fifth in PRISAA Meet

Winning Baguio taekwondo athletes, coach commended

April 1, 2023
Tabuk folk support 3 frontliners

ASEAN smart cities leader to help Tabuk become a Smart City

April 1, 2023

BDO Wins Platinum at The Asset ESG Corporate Awards

April 1, 2023
ADVERTISEMENT
HERALD EXPRESS | News in Cordillera and Northern Luzon

Herald Express is a news organization based in Baguio City that has a weekly publication and an online news portal. The newspaper is circulated in the different provinces of Northern Luzon. The name of the fastest-growing publication in town is coined from the word ‘quick messenger’ which is self-explanatory.

Follow Us

Search

No Result
View All Result
  • Headlines
  • City/Region News
  • Sectoral news
  • Opinion
  • Sports
  • Other sections
  • Ads & Notices
  • About Us

© 2022 Baguio Herald Express - Website Design by Neitiviti Studios.

No Result
View All Result
  • Headlines
  • City/Region News
    • Covid-19 Advisory and Updates
    • Baguio City
    • CAR
    • Nation
  • Sectoral news
    • Elections
      • Elections – 2022
      • Elections – 2019
    • Agriculture, Fishery and Pets
    • Business and Livelihood
    • Education, Arts & Culture
    • Environment and Disaster Management
    • Science, Health, and Welfare
      • covid-19 advisory and updates
    • Tourism, travel and Events
    • Other Lifestyle
    • Police Beat
  • Opinion
    • Editorial
    • Columns
    • Timek Ti Umili
  • Sports
    • Sports (Home)
    • Sports (Special Feature)
  • Other sections
    • Features
    • Photos/Videos
      • Photos
      • Videos
    • Words for reflection
    • Sponsored articles
    • Jobs in Baguio
    • Elections
  • Ads & Notices
    • Obituaries
  • About Us
    • About Us
    • Directory
    • Contribute
    • Advertise
    • Cookie Policy
    • Contact Us

© 2022 Baguio Herald Express - Website Design by Neitiviti Studios.

Welcome Back!

Login to your account below

Forgotten Password?

Retrieve your password

Please enter your username or email address to reset your password.

Log In
We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept All”, you consent to the use of ALL the cookies. However, you may visit "Cookie Settings" to provide a controlled consent.
Cookie SettingsAccept All
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
SAVE & ACCEPT

Add New Playlist