Various Tips for Maintaining Heart Health
Maintaining heart health can be done with a few simple steps, such as living a healthy lifestyle and diet. Maybe you have also often heard doctors recommend regular exercise, maintain ideal body weight, and not smoke. This is because some of these steps are effective methods for maintaining heart health.
How to Maintain Heart Health
Here are some lifestyle choices for maintaining heart health:
1. Stop smoking
Smokers have a much higher risk of developing coronary heart disease. Not only smokers themselves, people around him who breathe cigarette smoke (passive smokers) are also more at risk of experiencing the disease.
This is because toxic substances in cigarettes can damage the blood vessels of the heart, so that over time the blood flow to the heart becomes disrupted. As a result, heart function will also be disrupted due to lack of oxygen and nutrients.
2. Perform physical activity (exercise) regularly
Physically active or regular exercise can reduce the risk of heart disease. Take the time to exercise around 20-30 minutes every day, because the benefits are very good for heart health.
3. Eating fish
Eating foods that contain omega-3 fatty acids can help prevent heart disease. Fish is one of the foods that are rich in omega-3 fatty acids.
You can choose fish, sardines, tuna or salmon. Eat this type of fish twice a week regularly to meet your body's need for omega-3 fatty acids.
4. Eat more fiber
A diet rich in fiber can reduce levels of bad cholesterol (LDL) which can increase the risk of heart disease. Fiber can be obtained from fruits, vegetables, wheat, beans, and cereals. Fill your fiber needs at least 30 grams per day.
It should be noted that consumption of fibrous foods must be done gradually. We recommend that you do not eat large amounts of vegetables at once, because it can cause flatulence. When consuming fiber, drink more water to facilitate digestion.
5. Reducing consumption of saturated fats
Consuming too much saturated fat and trans fat can increase cholesterol in the blood. Cholesterol that accumulates has the potential to clog the heart arteries.
Therefore, limit consumption of saturated fats. This type of fat is mostly found in red meat, chicken skin, processed foods, fried foods, margarine, and fat-rich dairy products.
6. Maintain blood pressure
High blood pressure can cause rupture of blood vessels. If this happens to the blood vessels of important organs, such as the heart and brain, it can be fatal.
Routine exercise, reducing salt intake, and limiting alcoholic beverages are some of the ways you can prevent high blood pressure.
7. Maintain blood sugar levels
High blood sugar levels not only can make you get diabetes, but also make you at risk for heart disease. This is because high blood sugar can damage blood vessels and nerves that control the heart and blood vessels.
Some efforts to reduce the risk of diabetes are replacing white rice with brown rice, and reducing sugar intake. In addition, check your blood sugar levels regularly, especially if you are over 45 years of age.
8. Get enough rest
Try to sleep for 7-8 hours every day. Lack of rest can increase the risk of developing high blood pressure, diabetes and heart attacks.
Maintaining heart health can be started by getting a healthy lifestyle. In addition to the few steps above, you are also advised to manage stress and check your health regularly to the doctor so that your heart health is maintained.
How to Maintain Heart Health
Here are some lifestyle choices for maintaining heart health:
1. Stop smoking
Smokers have a much higher risk of developing coronary heart disease. Not only smokers themselves, people around him who breathe cigarette smoke (passive smokers) are also more at risk of experiencing the disease.
This is because toxic substances in cigarettes can damage the blood vessels of the heart, so that over time the blood flow to the heart becomes disrupted. As a result, heart function will also be disrupted due to lack of oxygen and nutrients.
2. Perform physical activity (exercise) regularly
Physically active or regular exercise can reduce the risk of heart disease. Take the time to exercise around 20-30 minutes every day, because the benefits are very good for heart health.
3. Eating fish
Eating foods that contain omega-3 fatty acids can help prevent heart disease. Fish is one of the foods that are rich in omega-3 fatty acids.
You can choose fish, sardines, tuna or salmon. Eat this type of fish twice a week regularly to meet your body's need for omega-3 fatty acids.
4. Eat more fiber
A diet rich in fiber can reduce levels of bad cholesterol (LDL) which can increase the risk of heart disease. Fiber can be obtained from fruits, vegetables, wheat, beans, and cereals. Fill your fiber needs at least 30 grams per day.
It should be noted that consumption of fibrous foods must be done gradually. We recommend that you do not eat large amounts of vegetables at once, because it can cause flatulence. When consuming fiber, drink more water to facilitate digestion.
5. Reducing consumption of saturated fats
Consuming too much saturated fat and trans fat can increase cholesterol in the blood. Cholesterol that accumulates has the potential to clog the heart arteries.
Therefore, limit consumption of saturated fats. This type of fat is mostly found in red meat, chicken skin, processed foods, fried foods, margarine, and fat-rich dairy products.
6. Maintain blood pressure
High blood pressure can cause rupture of blood vessels. If this happens to the blood vessels of important organs, such as the heart and brain, it can be fatal.
Routine exercise, reducing salt intake, and limiting alcoholic beverages are some of the ways you can prevent high blood pressure.
7. Maintain blood sugar levels
High blood sugar levels not only can make you get diabetes, but also make you at risk for heart disease. This is because high blood sugar can damage blood vessels and nerves that control the heart and blood vessels.
Some efforts to reduce the risk of diabetes are replacing white rice with brown rice, and reducing sugar intake. In addition, check your blood sugar levels regularly, especially if you are over 45 years of age.
8. Get enough rest
Try to sleep for 7-8 hours every day. Lack of rest can increase the risk of developing high blood pressure, diabetes and heart attacks.
Maintaining heart health can be started by getting a healthy lifestyle. In addition to the few steps above, you are also advised to manage stress and check your health regularly to the doctor so that your heart health is maintained.
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