Heart healthy diet practices require more than simply choosing nutritious or natural foods, according to a health expert who reminds the public that moderation remains essential to protecting the heart.

People often believe that consuming traditional or natural foods means it is automatically a safe option to keep the heart healthy. For instance, some people use Himalayan salt instead of table salt, while others prefer low-fat foods as a healthier option.

However, an expert from the Department of Science and Technology-Food and Nutrition Research Institute (DOST-FNRI) said that all foods, no matter how healthy, require mindful consumption as “too much of anything can be harmful.”

“Always focus on the core principle of a healthy diet: Mo-Va-Ba, which stands for Moderation, Variety, and Balance. So even when a certain food is considered healthy, eating too much can be harmful to the heart and overall health. Remember, it is all about portion control. Portion control is not about restriction, but rather about ensuring the body receives the nutrients it needs without overloading it,” Shannen Faye Q. Arevalo, Science Research Specialist II during an interview.

Arevalo added that one good approach is to focus on a varied diet in moderation, rather than overindulging in any single food.

With that, Arevalo clarified that low-fat food products like canned fruits, milk and condiments are not always a healthier choice, as some low-fat labeled products add sugar or salt for flavor, while others lack fiber, vitamins, and minerals.

Additionally, while Himalayan salt has more mineral content than table salt, it remains high in sodium. Thus, Arevalo said, it must still be used in strict moderation.

According to the World Health Organization (WHO), cardiovascular diseases (CVDs) are the leading cause of death globally. As of July 2025, WHO reported that an estimated 19.8 million people died from CVDs in 2022, representing approximately 32 percent of all global deaths. Of these deaths, 85 percent were due to heart attack and stroke.

In the country, ischemic heart diseases were the leading cause of death from January to October of 2024, with 85,868 cases accounting for 19.4 percent of the total deaths nationwide, according to the report of the Philippine Statistics Authority (PSA).

Unhealthy diets like high intake of salt, sugar, and unsaturated fats are among the most common risk factors of ischemic heart disease, according to WHO. This diet is one of the common Filipino eating habits.

“Make sure to read the food labels and/or nutrition facts on the packaging of food products so you can check if fat was substituted with high amounts of sugar or starch, and if it lacks vitamins and minerals. High amounts of sugar can lead to weight gain and increased heart disease. Choosing the right type of fat matters more than removing fat completely,” Arevalo said.

She emphasized that not all fats are bad for the heart. Instead, there are also good fats called polyunsaturated fat (PUFA) and monounsaturated fat (MUFA), which are essential to lower bad cholesterol or Low-Density Lipoprotein (LPL). These can be found in plant-based foods, nuts, seeds, and seafood.

However, Arevalo said that some healthy foods can strain the overall health if consumed excessively.

“Healthy foods like nuts, olive oil, avocados, and salmon are packed with good fats, but they are also high in calories. Overconsuming them can lead to a calorie surplus, resulting in weight gain, which is a major risk factor for heart disease and stroke,” She said.

Citing more examples, she said that coconut milk or ‘gata’ (which is a natural food), when consumed often and in large quantities, can negatively impact the heart due to its saturated fat content.

What keeps the heart healthy

Aside from proper exercise and proper diet, there are key nutrients that are important to keep the heart healthy.

Arevalo explained that these nutrients include soluble dietary fiber which traps fat because it cannot be absorbed and, in turn, lowers bad cholesterol; Omega-3 Fatty Acids which helps in lowering triglycerides, blood pressure, and risks of heart disease and stroke; potassium which helps the body flush out too much sodium through the urine, hence reducing high blood pressure; and unsaturated fats which are usually from plants and fish.

“Ngayong nalalapit na ang araw ng mga puso, huwag po nating kalilimutan na unahin natin ang ating kalusugan, so that we could continue to spread love. Ating tatandaan, ang tamang pagpili ng pagkain ay pundasyon ng pagkakaroon ng healthy heart and overall health. Ang sama-samang pagkain, pagluluto, at pagpaplano ng menu ay hindi lang nakabubuti sa puso, pinatatatag din nito ang samahan ng pamilya,” Arevalo said.

The Food and Nutrition Research Institute is one of the attached agencies of the Department of Science and Technology (DOST) aimed at providing science-based, innovative, and inclusive solutions across four strategic pillars: human well-being, wealth creation, wealth protection, and sustainability. These pillars embody the mantra OneDOST4U: Solutions and Opportunities for All.