September 29th is the commemoration of World Heart Day. Did you know that the heart is one organ that never stops working all your life, even since you are still in the womb?
Therefore we should not underestimate all kinds of problems related to the heart. Then how to make your heart healthy? A healthy lifestyle will make your heart healthy, here are 7 simple things we can do to make and keep a healthy heart.
• Do not smoke
If you are an active smoker then stop. This is the most important thing that you can start to get a healthy heart.
Smoking is one of the main causes of coronary heart disease. Within a year after you stop smoking, the risk of heart attack decreases by half compared to smokers.
Passive smokers also have an increased risk of heart disease as well as active smokers. Therefore, if there is a smoking in public places, do not hesitate to politely ask the smoker to turn off his cigarette, or move to a special place to smoke.
• Stay active
Try to stay active in terms of physical activity such as sports. This can reduce the risk of developing heart disease and can also be a means of relieving stress.
Do 150 minutes of physical activity or exercise each week. One way to achieve this target is by doing this activity for 30 minutes in 5 days a week. Adjust to possible activities that can be done, such as cycling to go to work or office.
• Maintain a healthy weight
Being too fat may increase your risk of heart disease. Choose a diet or diet that is healthy, balanced, low-fat and sugar levels. One of them by eating lots of fruits and vegetables combined with physical activity or sports.
• Eat more fiber
Eating foods rich in fiber can help lower your risk of heart disease, try at least 30g a day. Eat fiber from various types of sources, such as wheat, potatoes with skin and various types of vegetables and fruits.
• Reduce consumption of saturated fats
Too much eating foods that contain saturated fat can increase cholesterol levels in the blood. That automatically increases the risk of heart disease. Choose low-fat, low-fat dairy and meat products.
- Reduce consumption of salt
To keep your blood pressure healthy, avoid using salt at the table or use a little salt in cooking. Once accustomed to the taste of dishes that do not use salt then this is not a big problem.
Note also the salt content in ready-to-eat foods. Almost all salt consumed comes from food purchased. Check the label on the food; foods containing high salt content if they have more than 1.5g of salt (0.6g sodium) per 100g. In adults, it is advisable to consume less than 6g of salt per day or about a teaspoon.
• Consume more fish
Eat fish at least twice a week, try one portion of fish that contains fish oil. Fish such as mackerel, sardines, tuna, and salmon are sources of omega-3 fats that can help the body fight heart disease.
- Sleep enough (no less or excessive)
Research shows that adults who slept 7 hours a day had less calcium in the arteries (early signs of heart disease) than adults who slept 5 hours and who slept for more than 9 hours. Sleep quality is also decisive because in people with good sleep quality also has blood vessels are healthier than people who sleep with not soundly.
If you have trouble with sleep, consult your doctor for help with getting a good sleeping habit.
The heart is an organ that is so vital that even a few lives can be at stake. Well, if you want your heart healthy then switch to a healthy lifestyle. May this article be useful!
Source: Indonesia Heart Foundation