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Various Tips for Maintaining Heart Health

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 the health of the heart to be maintained 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 diet. 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.

What is the function of the heart?

According to Dr. Lawrence Phillips, a cardiologist at NYU Langone Medical Center, the heart is a body organ that works by pumping blood throughout the body through the circulatory system.

In addition, this important body organ also works to supply oxygen and nutrients to other body tissues. The heart also plays a role in removing toxins from carbon dioxide and other impurities in the body.




If this vital organ supplying blood to your whole body is in trouble, it will not be able to supply blood to other organs, the body's tissue will be 'starved' and eventually die. Of course, this has a fatal impact on health.

How to Maintain Heart Health

Here are some lifestyle choices for maintaining heart health:

1. Stop smoking

Smokers have a much higher risk of developing coronary heart disease. Not only smokers themselves, people around him who breathe cigarette smoke (passive smokers) are also more at risk of experiencing the disease.

This is because toxic substances in cigarettes can damage the blood vessels of the heart so that over time the blood flow to the heart becomes disrupted. As a result, heart function will also be disrupted due to a lack of oxygen and nutrients.

2. Perform physical activity (exercise) regularly

Physically active or regular exercise 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.

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 your body's need for omega-3 fatty acids.

4. Eat 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 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 gradually. We recommend that you do not eat large amounts of vegetables at once, because it can cause flatulence. When consuming fiber, drink more water to facilitate digestion.

5. Reducing consumption of saturated fats

Consuming too much-saturated fat and trans fat can increase cholesterol in the blood. Cholesterol that accumulates has the potential to clog the heart arteries.

Therefore, limit the consumption of saturated fats. This type of fat is mostly found in red meat, chicken skin, processed foods, fried foods, margarine, and fat-rich dairy products.

Read Also : 11 Ways to increase good cholesterol levels

6. Maintain blood pressure

High blood pressure can cause a rupture of blood vessels. If this happens to the blood vessels of important organs, such as the heart and brain, it can be fatal.

Routine exercise, reducing salt intake, and limiting alcoholic beverages 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 get diabetes but also make you at risk for 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 are reducing sugar intake. In addition, check your blood sugar levels regularly, especially if you are over 45 years of age.

8. Get enough rest

Try to sleep 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 begin by getting a healthy lifestyle. In addition to the few steps above, you are also advised to manage stress and check your health regularly to the doctor so that your heart health is maintained.





References

References

1. Lubin, et al. NCBI. Risk of Cardiovascular Disease from Cumulative Cigarette Use and the Impact of Smoking Intensity. Epidemiology

2. American Heart Association AHA (2019). Be Healthy for Good with Life's Simple 7 Infographic. 

3. WebMD (2019). How You Can Exercise to Help Prevent Heart Disease.


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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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