The heart is an organ that works nonstop. The heart plays an important role in pumping blood throughout the body to support survival. Therefore, it is appropriate for heart health to be maintained in order to avoid various diseases that can damage it.
Maintaining heart health can be done with a few simple steps, such as living a healthy lifestyle and eating patterns. Maybe you have also often heard doctors recommend routine exercise, maintain ideal body weight, and not smoke. This is because some of these steps are the most effective method for maintaining heart health.
Here are some lifestyle choices so that heart health is maintained:
1. Stop smoking.
Smokers have a much higher risk for coronary heart disease. Not only smokers themselves, people around them who inhale cigarette smoke (passive smokers) are also more at risk of developing the disease.
This is because toxic substances in cigarettes can damage the heart’s blood vessels, so that over time the blood flow to the heart becomes disturbed. As a result, heart function also becomes disrupted due to lack of oxygen and nutrients.
2. Doing physical activity (sports) regularly.
Being physically active or exercising regularly can reduce the risk of heart disease. Take the time to exercise about 30 minutes every day, because the benefits are very good for heart health. These sport choices can be walking, jogging, swimming, or just going up and down stairs.
3. Eating fish.
eating foods that contain fatty acids like omega3 can help prevent heart disease. Fish is a food that contains lots of Omega-3 fatty acids.
You can choose fish, sardines, tuna or salmon. We recommend the consumption of this type of fish twice a week regularly to meet the needs of the body with omega-3 fatty acids.
4. Consume 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 by consuming fruits, vegetables, whole grains, nuts, and cereals. Fill your fiber needs as much as 3 grams per day.
It should be noted that consumption of fibrous foods must be done in stages. Better not to eat vegetables in large quantities at once, because it can cause flatulence. When consuming fiber, drink more water to facilitate digestion.
5. Reducing consumption of saturated fat.
Consuming too much saturated fat and trans fat can increase cholesterol in the blood. Cholesterol that accumulates has the potential to clog heart arteries.
Therefore, limit consumption of saturated fat. This type of fat is 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.
Regular exercise, reducing salt intake, and limiting alcoholic drinks are some of the ways you can prevent high blood pressure.
7. Maintain blood sugar levels.
High blood sugar levels can not only make you exposed to polygenic disease, but also put you at risk for heart disease. This is because high blood sugar can damage the blood vessels and nerves that control the heart and blood vessels.
Some efforts to reduce the risk of polygenic disease are replacing white rice with brown rice, and reducing sugar intake. In addition, check your blood sugar levels regularly, especially if you are above 40 years old.
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 used to a healthy lifestyle. In addition to the steps above, you are also advised to manage stress and check your health regularly to the doctor so that your heart health is maintained.
Hopefully this article is useful for maintaining our health, maintaining a healthy lifestyle is the most effective and beneficial way for the health of our bodies, thank you