The heart is a vital organ that works non-stop. The heart has an important function in pumping blood throughout the body to support survival. Therefore, it is appropriate to maintain heart health so that it is free from various diseases that can damage it.
Protecting heart health can be done in a number of simple ways, such as adopting a healthy lifestyle and diet. Maybe you have also often heard doctors recommend regular exercise, maintaining a perfect body weight, and not smoking. This is because some of these steps are effective ways to maintain heart health.
Here are some lifestyle choices to protect heart health:
1. Stop smoking habits
Smokers have a much greater risk of developing coronary heart disease. Not only smokers themselves, people around them who inhale cigarette smoke (passive smoking) are also more at risk of experiencing this disease.
This is because the toxic substances in cigarettes can interfere with the blood vessels of the heart, so that over time the blood flow to the heart becomes congested. As a result, the function of the heart will also stagnate due to lack of oxygen and nutrients.
2. Carry out sports activities (exercise) on a regular basis
Take time to exercise for about 20-30 minutes every day, because the benefits are very good for heart health. These exercise options can take the form of walking, jogging, swimming, or simply going up and down stairs.
3. Consume fish
Consumption of foods that contain omega-3 fatty acids can help prevent heart disease. Fish is a food that is rich in omega-3 fatty acids. You can choose fish, sardines, tuna or salmon. Consume this type of fish 2 times a week regularly to meet the body’s need for omega-3 fatty acids.
4. Consume more fiber
A diet rich in fiber can lower bad cholesterol (LDL) which can increase the risk of heart disease. Fiber can be obtained from fruits, vegetables, whole grains, nuts and cereals. It should be noted that consuming fibrous foods must be tried gradually. Should not eat vegetables in large quantities at once, because it can cause flatulence. When consuming fiber, drink more water to improve digestion.
5. Reduce consuming saturated fat
Too much consumption of saturated fat and trans fat can increase cholesterol in the blood. Cholesterol that accumulates has the potential to close the heart’s blood vessels. 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. Protect blood pressure
Large blood pressure can cause rupture of blood vessels. If this occurs in the blood vessels of important organs, such as the heart and brain, it can have serious consequences. Regular exercise, reducing salt consumption, and avoiding alcoholic beverages are some of the ways you can do to prevent high blood pressure.
7. Protects blood sugar content
High blood sugar levels can not only make you develop diabetes, but also put you at risk of developing heart disease. This is because high blood sugar can interfere with blood vessels and nerves that regulate the heart and blood vessels.
Some efforts to reduce the risk of diabetes are replacing white rice with brown rice, and reducing sugar consumption. In addition, check blood sugar levels regularly, especially if you are over 45 years old.
8. Get enough rest
Try to sleep for 7-8 hours each day. Lack of rest can increase the risk of stroke, diabetes, and heart attack. Protecting heart health can be started by adjusting 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 always maintained.