The heart is a vital organ that works continuously. The heart plays an important role in pumping blood throughout the body to aid survival. Therefore, it is appropriate to maintain the health of the heart to avoid various diseases that can damage the heart.
The maintenance of heart health can be done in a few simple steps, eg. For example through a healthy lifestyle and a healthy diet. You may also have often heard that doctors exercise regularly, maintain the ideal body weight and do not smoke. This is because some of these steps are effective methods for maintaining heart health.
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How can you get heart health?
Here are some lifestyle options for maintaining heart health:
1. Stop smoking
Smokers have a much higher risk of developing coronary heart disease. Not only smokers themselves, but also those around them who inhale cigarette smoke (passive smokers) are more susceptible to the disease.
This is because toxic substances in cigarettes can damage the blood vessels of the heart, so that the blood flow to the heart is interrupted over time. As a result, the heart function is disturbed due to lack of oxygen and nutrients.
2. Perform regular physical activity (exercise)
Physically active or regular exercise can reduce the risk of heart disease. Take the time to work out for about 20 to 30 minutes each day as the benefits to your heart are very good.
3. Eat fish
Eating foods containing omega-3 fatty acids can help prevent heart disease. Fish is one of the foods rich in omega-3 fatty acids.
You can choose between fish, sardines, tuna or salmon. Eat this type of fish regularly twice a week to meet your body's need for omega-3s.
4. Eat more fiber
A high-fiber diet can lower the level of bad cholesterol (LDL), which increases the risk of heart disease. Fiber can be made from fruits, vegetables, wheat, beans and grains. Fill your fiber at least 30 grams a day.
It should be noted that the consumption of fibrous foods must be gradual. We recommend that you do not eat a lot of vegetables at once, as this can cause bloating. When you consume fiber, drink more water to help digestion.
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5. Reduction of consumption of saturated fats
Consuming too much saturated fat and trans fat can increase blood cholesterol. Cholesterol that accumulates can clog the cardiac arteries.
Therefore limit the consumption of saturated fats. This type of fat is found mainly in red meat, chicken skin, processed foods, fried foods, margarine and high-fat dairy products.
6. Maintain blood pressure
High blood pressure can lead to tearing of the blood vessels. If this happens to the blood vessels of important organs such as the heart and brain, it can be deadly.
Routine exercises, reducing salt intake and limiting alcoholic beverages are some of the ways you can prevent high blood pressure.
7. Keep the blood sugar level upright
High blood sugar levels can not only lead to diabetes, but also risk 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 include replacing white rice with brown rice and reducing sugar intake. Also, regularly check your blood sugar levels, especially if you are older than 45 years.
8. Get enough rest
Try to sleep 7-8 hours each day. Lack of rest can increase the risk of hypertension, diabetes and heart attack.
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Maintaining heart health can be started by a healthy lifestyle. In addition to the above steps, it is advisable to cope with the stress and to regularly inform your doctor so that your heart health is maintained.