8 Tips to Keep Your Heart Healthy

8 Tips to Keep Your Heart Healthy

Maintaining heart healthy is very important, because the heart is a vital organ that plays a role in pumping blood throughout the body. This function certainly supports survival. To keep your heart healthy, there are a number of steps you need to take.

You may have often heard doctors recommend exercising regularly, maintaining an ideal body weight, eating a healthy diet, and not smoking. This is because some of these steps are effective methods to maintain heart health.

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If heart health is not taken care of, then various serious diseases, such as heart attack and blockage of blood flow in the arteries, can occur.

Tips to Maintain Heart Health

Here are some tips that you can do to keep your heart healthy:

1. Don’t smoke

Smokers have a higher risk of developing coronary heart disease. Not only smokers, people around them who inhale cigarette smoke or passive smokers are also at risk of developing the disease.

This is because toxic substances in cigarettes can damage the blood vessels of the heart, which causes blood flow in the heart to be disrupted. As a result, heart health will also be disrupted due to lack of oxygen and nutrients.

2. Do physical activity or exercise regularly

Take the time to exercise for about 20-30 minutes every day. This is because being physically active or exercising regularly can help maintain heart health, especially in preventing heart disease. If you want to exercise lightly, you can try walking or swimming.

You can also try hockey, soccer, or basketball, if you want to do sports with friends to keep your heart healthy.

3. Eating omega-3 fatty acids

Maintaining heart health can be started by eating foods that contain omega-3 fatty acids. Well, fish is one of the foods that are rich in omega-3 fatty acids.

There are many types of fish that you can choose from, ranging from mackerel, sardines, pomfret, tuna, to salmon. Consume this type of fish twice a week regularly to fulfill your body’s need for omega-3 fatty acids.

4. Eat more fiber

Foods that are rich in fiber can reduce bad cholesterol (LDL) levels that can increase the risk of heart disease. You can get this fiber from fruits, vegetables, oats, beans, and cereals. To keep your heart healthy, you should consume at least 30 grams of fiber per day.

However, it should be noted that consumption of fiber foods should be done gradually. It is best not to eat large amounts of vegetables at once, as this can lead to flatulence. When consuming fiber, drink more water to aid digestion.

5. Reduce consumption of saturated fats

Consuming too much saturated fat and trans fat can increase cholesterol in the blood. Cholesterol build-up can clog the heart’s blood vessels and increase the risk of heart disease.

To keep your heart healthy, limit your consumption of foods that contain saturated fat, such as red meat, chicken skin, processed foods, fried foods, margarine, and high-fat dairy products.

6. Maintain blood pressure

High blood pressure can cause blood vessels to rupture. When this happens in the blood vessels of important organs, such as the heart and brain, heart disease or stroke can occur.

Exercising regularly, reducing salt intake, and limiting alcoholic beverages are some of the ways you can prevent high blood pressure, which affects heart health.

7. Maintaining blood sugar levels

High blood sugar levels can not only increase your risk of developing diabetes, but also heart disease. This is because high blood sugar can damage the blood vessels and nerves that control the heart.

There are several ways you can reduce your risk of diabetes, such as eating a low-carb diet and reducing your sugar intake. Also, check your blood sugar levels regularly, especially if you are over 45 years old.

8. Get enough rest

Sleeping regularly for 7-8 hours every day can help maintain a healthy heart. In addition, adequate sleep can also prevent high blood pressure, diabetes, and obesity.

You can start doing the above healthy living steps from now on to maintain your heart health. In addition, you are also advised to manage stress and check your health regularly with your doctor.

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