Tips to help improve heart health

 

If you want to live a healthy life, maintaining healthy lifestyle habits is important. Above all, you should eliminate factors that increase the risk of developing heart disease from your daily life. Remember that small habits can have a significant impact on your heart.

Of course, there are aspects that cannot be changed, such as gender, age group, and genetic factors. However, aside from what one cannot control, all other areas require effort to change. Managing the heart is very important for living a healthy life.

 

1. Balanced diet

It does not mean you should completely cut out flour, fried foods, and sugar. It also doesn't mean you must only eat vegetables. However, it is advisable to avoid foods such as saturated fats and processed foods as much as possible. Consuming these foods increases the risk of developing heart-related diseases. When eating foods like salt, meat, or processed meat, you should pay attention to the amount consumed. Instead, it is better to eat plenty of fruits and vegetables. Fruits and vegetables are not only good for health but also help the body's organs function properly. Beans, nuts, and whole grains are also beneficial.

2. Exercise

A sedentary lifestyle for a long time can also cause heart disease. Therefore, maintain an active lifestyle and exercise frequently. It can help you lose weight, prevent arteriosclerosis, and lower cholesterol or blood sugar levels.

For adults, it is recommended to exercise at least 150 minutes a week. If the exercise is of high intensity, 75 minutes is sufficient.

It is recommended to do aerobic exercises such as brisk walking, cycling, swimming, or running.

 

3. Stress

Stress and anxiety are closely related to heart problems.

Some people easily become stressed or fall into confusion by having negative thoughts. If this is the case, they should do things that help them relax or take a break.

 

- Travel / Yoga / Meditation / Half-body bath / Reading / Listening to quiet music before sleep

4. Smoking cessation and alcohol abstinence

Tobacco contains a large amount of harmful substances. As a result, it can cause lung cancer or stomach cancer, and also have harmful effects on the heart, arteries, and veins. Additionally, it causes problems with blood circulation and increases the risk of thrombosis. Smoking is a bad habit that not only endangers oneself but also puts those around them at risk.

The story is a little different when it comes to alcohol. Drinking a glass of red wine a day can actually be beneficial to health. However, excessive consumption of alcoholic beverages can lead to heart problems.

 

5. Maintaining an appropriate body weight

Obesity and overweight can also cause heart disease.

When a person who is overweight loses weight, their blood pressure can return to normal levels and their arteries can become healthier. However, it is better to lose weight gradually to prevent the yo-yo effect.

And remember that fasting can actually have negative effects on health, so it should be avoided.

 

6. Sufficient restful sleep

Adequate sleep duration can vary from person to person, but generally, 7 to 9 hours is appropriate for adults.