Various Tips for Maintaining Heart Health

Various tips for maintaining heart health - The heart is a vital organ that works non-stop. The heart plays an important role in pumping blood throughout the body to support survival. Therefore, it is appropriate that heart health is maintained in order to avoid the various diseases that can ruin it.

Maintaining heart health can be done with a few simple steps, such as live the lifestyle and a healthy diet. You may also have heard doctors recommend for regular exercise, maintaining ideal body weight, and don't smoke. 

This is because some of the step is an effective method for maintaining heart health. Read the article about the nutritional intake height can help the growth of the child to preserve the health of the child.

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How To Maintain Heart Health

Here's some lifestyle choices to maintain heart health:

1. Stop the smoking habit.

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

This is because the toxic substances on smoking can damage the blood vessels of the heart, so that eventually the blood flow in the heart be disturbed. As a result, heart function will also be interrupted due to lack of oxygen and nutrients.

2. Do physical activity (sports) are routinely

Physically active or regular exercise can reduce the risk of heart disease. Please allocate time to work out around 20 – 30 minutes each day, because its benefits are very good for heart health.

3. Eating fish

Consuming foods that contain omega-3 fatty acids may help prevent heart disease. Fish is one of the foods rich in omega-3 fatty acids.

You can choose fish, sardines, tuna or salmon. Consumption this type of fish twice a week on a regular basis to fullfill the needs of the body will be the omega-3 fatty acids.

4. Eat more fiber

Menu foods rich in fiber can lower levels of evil cholesterol (LDL) that can increase the risk of heart disease. The fibers can be obtained from fruits, vegetables, wheat, beans, and cereal. Fill needs at least 30 grams of fiber per day.

It should be noted that the consumption of fibrous food must be done gradually. You should not eat vegetables in large quantities at once, because it can lead to flatulence. When consuming the fibre, drink more water to launch the digestion.

5. Reduce consumption of saturated fat

Eating too much saturated fat and trans fats can increase cholesterol in the blood. Cholesterol that builds up potentially clog the blood vessels of the heart.

Therefore, limit consumption of saturated fat. This type of fat found in red meat, chicken skin, processed foods, fried foods, margarine, and milk products are rich in fat.

6. Keep your blood pressure

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

Regular exercise, reducing salt intake, as well as limiting alcoholic drinks are some of the ways that you can do to prevent high blood pressure.

7. Keep your blood sugar levels

High blood sugar levels can not only get you exposed to diabetes, but it also makes you risk affected by 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 is replacing white rice with red rice, and reduce your intake of sugar. In addition, check with your blood sugar levels regularly, especially if you are over the age of 45 years.

8. Get enough rest

Try to sleep during the 7-8 hours every day. Less rest could increase the risk of developing high blood diseases, diabetes, and heart attacks.

Maintaining heart health can begin to familiarize with a healthy lifestyle. In addition to the steps above, you are also advised to manage stress and health checked regularly to the doctor in order for heart health keep you awake.

Reviewed by: Dr. Kevin Adrian