Until now, heart disease is the number 1 killer in the world. People with this disease often do not know that they have heart disease until the attack occurs. For that, we summarize 10 methods so that we can protect heart health so that we are free from coronary heart disease.
Exercising Regularly
Exercising or at least doing regular light exercise can help our heart to stay healthy. When we exercise (which begins with a proper warm-up, of course) the heart will pump blood faster so that our blood vessels become more flexible. Not only that, oxygen will be distributed to all parts of our body so that it makes us fitter.
Protecting a Healthy Diet
Watch your diet. What do you consume every day? Are the foods healthy, or are the foods high in fat, salt, and sugar? One of the causes of heart disease is foods with high levels of fat and salt, such as fast food, smoked meats, sausages, and most foods that are processed using the deep fry method. If you want your heart to be healthy, start consuming fresh foods such as vegetables, nuts, and salmon.
Protecting Ideal Body Weight
Maintaining the perfect body weight will not only make you healthy, but will also make it easier for you to move and look more attractive. Limit eating or drinking that has a lot of sugar and salt. Always control your body weight by designing a healthy weekly menu. There is a simple method for estimating the perfect body weight for you, namely by using Broca’s formula. Because men and women have different muscle mass, the formula created by Pierre Paul Broca is also different for men and women:
Measuring the perfect male body weight:
( Body Size – 100)–( Body Size – 100) x 10%) = Male Perfect Body Weight
Example Measure the perfect body weight of a man with a body size of 180 centimeters.
( 180– 100)–( 180– 100) x 10%)= 72 kilograms.
Measuring a woman’s perfect body weight:
( Body Size – 100)–( Body Size – 100) x 15%) = Female Perfect Body Weight
Example Measure the body weight of a woman with a body size of 155 centimeters.
( 155- 100)–( 155- 100) x 15%)= 40 kilograms.
Keep in mind that this formula is not always right because there are many factors such as age and body proportions that also affect a person’s perfect body weight, but this formula can be estimated by your perfect body weight.
Controlling Cholesterol Content in the Blood
The thing that also needs to be considered to protect heart health is to control cholesterol levels in the blood. You can do this by doing blood checks regularly at the hospital or independently at home with various kits that are currently being sold in the market.
Active Drinking Water
Do you understand that drinking lots of water can reduce the risk of heart disease by 54% for men and 41% for women. This is because water can dissolve the salt content in the blood, thus helping the heart work in pumping fresh blood throughout the body. Universally, our body’s need for water can be checked by looking at our urine, if it is dark in color, it means that our body needs more water. Drinking 8 glasses of water per day is a trivial routine, but provides great benefits for our heart and body.
Stop Smoking
The warning on cigarette packs is not without an alibi. For the World Health Organization every year there are 1.9 million people who die from heart disease related to tobacco use. Nicotine and carbon monoxide found in cigarettes not only irritate the lungs, but are also very dangerous for the human heart. If you want your heart to be healthy, stop smoking right now.
Enough Rest
Not only does our heart work harder when we are deprived of nutrients and water, but it is also greatly affected by levels of stress and blood pressure. When you push your body beyond its limits, there are many parts of your body that will constrict, especially the heart. Adequate rest will ensure that your metabolism runs optimally, your stress is more manageable, and blood pressure is normal.