Want a Healthy Heart? - Limiting the intake of food fatty evil, quitting smoking, and regular exercise are some tips on heart-healthy sound cliche and often seen next to the eye. Yet by making simple changes in life, the impact is so significant for the health of the heart as well as the organs of the body as a whole.
The heart is a very vital organ of the body and never stops working while humans live. When the core is disrupted, the effects will be hazardous, and can even cause instant death. Ads from
Even so, there are still many of us who lack awareness of the importance of the existence of the heart in the body, so then do whatever they want without thinking about the impact on heart health. Maintaining heart health is actually not difficult, some healthy heart tips below are the answers.
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Healthy Heart Tips
1. Limit Bad Fatty Foods
Foods rich in bad fats (saturated fats and trans fats) such as fast food, fried foods, french fries, cakes that use a lot of margarine and cream should be limited or avoided if necessary. Why? Because this type of food can increase LDL cholesterol levels in the blood. The impact can lead to blockage of blood vessels, which triggers coronary heart disease.
2. Increase the consumption of good fats
If the tips on a healthy heart before it is recommended to limit the consumption of bad fatty foods, another story if you consume good fats.
Good fats that are generally found in the type of unsaturated fats are actually good for the heart because it can increase HDL cholesterol levels, maintain stable heart rhythm, and reduce the risk of inflammation.
Therefore, increase the consumption of right fatty foods such as nuts, seeds, avocados, and fatty fish species such as salmon, mackerel, and tuna, which are rich in omega-3 fatty acids. Try to start regularly consuming this type of food at least 2 times a week.
Routine exercise 2 to 3 times a week with a span of 30-60 minutes in one task to be one of the tips of a healthy heart that plays an important role.
3. Exercise Routine
No need to exercise that is too heavy. Aerobics, cycling, or even just jogging in the morning is enough to help the heart to always be in top condition.
4. Consume more fruits and vegetables
In the fruits and vegetables, many minerals and nutrients can provide protection to the heart and maintain blood pressure to remain stable.
Increase consumption of green leafy vegetables such as spinach, broccoli, and other herbs and do not forget to add fruits such as apples or berries to your daily diet.
5. Limit Sugar Intake
Sugar is indeed needed by the body as a source of energy. However, if the impact is excessive, it can cause type 2 diabetes and heart disease.
It is essential to limit your daily sugar intake. Following the advice of the Indonesian Ministry of Health, sugar intake per person per day is 50 grams or 4 tablespoons of sugar.
Just like sugar, the presence of salt in the body is needed. In small amounts, salt is required to regulate the water content in the body.
6. Limit Salt Intake
If it is excessive, it can make it difficult for the body to balance the excess sodium contained in salt. This condition can increase blood volume and make the heart work extra hard to pump it throughout the body so that the center will eventually get damaged.
The limit of salt intake per person per day, according to the advice of the Indonesian Ministry of Health, is 2000 milligrams of sodium/sodium or 5 grams of salt (1 teaspoon).
7. Stop smoking
For smokers, this healthy heart tips must be hard to leave. However, if you want to have a heart that is always healthy and family is a top priority, then there is no other choice. Stop smoking!
In cigarettes contained thousands of chemicals that are almost all categorized as dangerous to overall body health. The chemicals in cigarettes cause the narrowing of blood vessels, making the organs of the body, including the heart's lack of oxygen and blood intake.
Cigarette smoke is no less harmful than the cigarette itself. For that, stay away from cigarettes early, love yourself, your family, and the people around you. None of the benefits obtained from bad smoking habits, apart from bringing disease and various other adverse effects.
8. Pay Attention to Heart Health Indicator Numbers
Blood pressure, total cholesterol, and blood sugar are some indicators of heart health that must be really considered.
Go to a doctor or medical professional to find out the value of each indicator. If it turns out the results are outside normal limits, then immediately make lifestyle changes.
9. Manage Stress Well
In life, problems will surely always be anywhere, anytime, big or small. Just face it all with a big heart, do not just drop yourself by continuing to wallow in the fatigue of life will be stressful.
Too often experience stress, especially not being able to control it properly or divert it in the wrong way such as drinking alcohol, smoking or consuming excessive fast food can increase blood pressure and constrict blood vessel walls. This, of course, has a direct impact on the deteriorating health of the heart and other body organs.
Therefore, manage stress well in healthy and fun ways. For example, by walking to an exciting place, exercising, doing yoga or meditation, and other exciting things.
If stress has become an extraordinary problem, then don't hesitate to consult a therapist or counselor to get enlightening help. Don't forget to get closer to the Creator by increasing worship.
10. Learn Family History
Do you have a history of heart disease between your parents? If the answer is yes, then make changes to your lifestyle immediately.
Start with regular exercise, pay attention to various foods you want to consume, and stay away from cigarettes and alcohol. These changes are essential to do because genes and lifestyle are closely related to heart health.
11. Watch for Diseases
Some diseases such as diabetes, high blood pressure, or hypertension, and high cholesterol are some conditions that can increase the likelihood of various heart problems.
If you feel you have some of these health problems, then pay close attention to what things can alleviate and aggravate the condition. Also, do a routine check with your doctor and take the prescribed medication as prescribed.
12. Have an Ideal Body Weight
Someone who has a weight excess, more vulnerable to heart disease than those who have a healthy weight. Why? Because someone who is overweight tends to have high levels of bad cholesterol or LDL and high blood pressure and blood sugar.
Also, someone who is overweight is likely to experience sleep apnea, which is a sleep disorder that causes a person's breathing to be interrupted even stopped during sleep. This condition is related to high blood pressure, abnormal heart rate, heart failure, and stroke.
Therefore, know your body mass index and waist circumference yourself. For Asians, the ideal body mass index is in the range of 18.5-22.9. As for the perfect waist circumference, which is less than 90 cm for men and for women less than 80 cm. Exercise regularly and watch your daily food intake.
13. Avoid Alcoholic Beverages
Consuming alcoholic drinks is not a good idea for maintaining heart health. What is the reason? Because alcoholic beverages can trigger high blood pressure, increase triglyceride levels in the blood, and contribute significantly to the occurrence of heart failure. So, stop and throw away as far as possible the bad habits of consuming alcoholic drinks.
After knowing a few healthy heart tips above, we should be able to start applying them as soon as possible. Remember, the existence of the heart in the body is so vital. So, love and love the heart with all your heart.
