Reducing or stopping smoking, actively engaging in physical activity, and maintaining an ideal body weight may sound cliched, but these are actually the factors needed to maintain heart health.
To be clearer, please listen to ways to maintain heart health, as follows.
Eat foods that contain omega-3 fatty acids to help prevent heart disease. Fish as a nutritious food source include rich in omega-3 fatty acids. You can choose sardines, tuna or salmon. Taking it twice a week on a regular basis is sufficient for omega-3 fats.
Eating more fiber
Fiber can be obtained from wheat, cereals, and potatoes eaten with the skin. Do not miss too, consumption of fruits and vegetables. Eating more fiber can help reduce the risk of heart disease. Fill your fiber needs at least 30 grams per day.
It should also be noted that regular consumption of fibrous foods must be done in stages. It’s better not to immediately consume lots of vegetables at once because it can actually cause constipation or stomach cramps. It is advisable to balance the combination with other nutrients that are just as important, especially combined with consuming enough fluids to help the digestive process.
Reducing consumption of saturated fats
Saturated fat and trans fat play a large role in the formation of excessive cholesterol in the blood. Cholesterol that accumulates has the potential to clog the heart arteries, which endanger the blood flow. Therefore, limit consumption of saturated fats from red meat, processed foods, fried foods, and fat-rich dairy products.
Sufficient sleep everyday
Adults who have enough sleep beside quality sleep have better arterial conditions than people who lack sleep. If the condition of the arteries is good, the heart can be helped to avoid disease.
Maintain blood pressure
Keep your blood pressure not too high. High blood pressure can damage the artery wall and cause scar tissue. If this happens, blood and oxygen will be more difficult to flow from and towards the liver so that the heart must work harder so that the organs of the body do not lack oxygen. Managing stress, exercising regularly, reducing salt intake, and limiting alcoholic beverages are some of the ways you can maintain blood pressure.
The condition of high blood sugar in the body also has the potential to make you at risk of heart disease. Because, when blood sugar levels are high, this can cause damage to the arteries. Therefore, always check your blood sugar levels, especially if you are over 45 years old, are pregnant, and are overweight (obese). To avoid diabetes, change your lifestyle to be healthier.
This step is the best thing you can do if you want to avoid heart disease. Smoking is one of the main causes of coronary heart disease. If you manage to quit smoking for one year, the risk of getting heart disease will drop to half the risk in active smokers.
Being physically active or exercising regularly can reduce the risk of heart disease. You only need to do moderate intensity exercise for 150 minutes every week. That means, every day you only need to exercise for 30 minutes, five times per week.
In maintaining heart health, of course you don’t need to take all these tips together. Two or three of them that are routinely carried out have greatly helped reduce the risk of heart disease. So, what are you waiting for, don’t delay having a healthy body from now on!