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Up to this day, heart disease tops the list of causes of death globally. The year 2005 saw at least 17.5 million people dying from heart disease, which keeps the rate at about one in three deaths, and 80 percent of which occurring in low and middle income countries.

The World Heart Federation has predicted that as many as one in three people in the world will have raised blood pressure by 2025, but people are unaware of this until they seek a consult for their blood pressure. A normal reading is generally no more than 120/80, but as blood pressures tend to go up and down over time, it’s still best to get checked regularly.

In the meantime, it's up to you to keep your blood pressure normal and lessen the risk of dying from heart disease. Here are some simple but helpful tips you can observe for a healthier heart.

1. Avoid smoking. In the Philippines alone, smoking is considered as the trigger of heart diseases, when even mere 30 minutes of exposure to secondhand smoke can already damage blood vessels.

2. Mind your weight not just because you need to fit on a dress, but because fat increases your blood pressure, and thereby straining your heart and blood vessels in order to pump blood for your whole body.

3. Go easy on the salt, including salty condiments like soy sauce, stock cubes, fish sauce, and prawn paste. High salt intake makes the body retain more water, which may increase pressure on blood vessels and damage your kidneys.

4. Eat more fruits and vegetables. Most fruits and vegetables--bananas, for example--are high in potassium, which can help reduce blood pressure.

5. Limit or avoid alcohol, as this can also raise blood pressure. While a small glass of wine may be good for you, be sure you go no more than two alcoholic drinks per day.