The heart is a vital 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 effective methods for maintaining heart health.
How to Maintain Heart Health
Here are some lifestyle choices to maintain heart health:
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 disrupted. As a result, heart function will also be 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 around 20-30 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 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 the body's need for omega-3 fatty acids.
4. Consume more fiber
Diets 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 the 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 have diabetes, but also put you at risk of 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 diabetes are replacing white rice with brown rice, and reducing sugar intake. In addition, check your blood sugar levels regularly, especially if you are above 45 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.
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