Exercising and eating fish frequently... What are the lifestyle habits that build a strong heart?

It's hot... I'm just barely filling my step count lazily.

I really need to exercise properly..

Fortunately, I have been able to reduce my intake of trans fats a bit these days.

I think I also reduced the flour a bit...

I don't like the fishy smell, so I have a hard time eating fish.

At least, fish comes out once a week at the company... I wonder if that's a relief... haha....

Kids really like fish.

I'm thinking of going to a fish grill restaurant over the weekend..

There is a fishy smell throughout the house.

No matter how much I bake it in the air fryer, it's not easy to achieve the same deliciousness as a fish grilled at a fish restaurant.

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Avoid saturated and trans fat foods; choose whole grains instead of refined grains.

Regular exercise helps keep the heart healthy and can prevent various cardiovascular diseases. [Photo=Getty Images Bank]

 

According to statistics, cardiovascular disease is the second leading cause of death among Koreans, following cancer. In the United States, heart disease is also identified as a major cause of premature death. Based on data from the American science media 'SciTechDaily,' a list of lifestyle habits that can reduce the risk of cardiovascular disease has been compiled.

Avoid saturated and trans fats = Saturated fats are found abundantly in animal products such as red meat and dairy. Trans fats are artificial fats created when hydrogen is added to vegetable oils; both saturated and trans fats raise blood lipid levels, increasing the risk of heart disease and stroke.

To reduce saturated fat intake, you should decrease your meat consumption. Choose fish instead of red meat, and opt for plant-based foods like tofu instead of meat. Processed meats such as sausages and bacon should be avoided.

Trans fats increase bad cholesterol (LDL) in the blood while decreasing good cholesterol (HDL). They also increase vascular inflammation, leading to a higher risk of arteriosclerosis. The U.S. Food and Drug Administration (FDA) has banned the inclusion of trans fats in foods since 2018.

Maintain a healthy weight and waist size = You need to maintain a healthy weight and waist size. Body Mass Index (BMI) is used to estimate the ideal weight-to-height ratio. However, it does not account for abdominal muscle or fat mass, which have a greater impact on heart disease than BMI.

Don't just measure weight; pay close attention to waist circumference as well. Studies have shown that a waist size of 40 inches (102 cm) or more in men and 35 inches (89 cm) or more in women are risk factors for cardiovascular disease. For Koreans, a waist measurement of 90 cm (35.4 inches) for men and 85 cm (33.5 inches) for women is considered appropriate.

Eat fish deliciously twice a week = Fish is an excellent source of protein, omega-3 fatty acids, and many vitamins and minerals. According to the Mayo Clinic in the United States, consuming fish twice a week can reduce the risk of developing heart disease. It is especially recommended to eat fish rich in healthy fats, such as salmon and mackerel, twice a week.

"Consistent exercise" = One of the best ways to keep your heart healthy is regular exercise. The American Heart Association recommends engaging in moderate-intensity aerobic exercise for 30 minutes 'every day'. If you are new to exercise, start slowly and gradually increase the duration and intensity of your workouts.

It is good to start with about 10 minutes of aerobic exercise a day and gradually increase the intensity. In daily life, it is also important to stand up frequently, walk, and stretch so that you do not sit for more than 30 minutes. Sitting for long periods reduces insulin sensitivity and increases blood lipids.

Healthy monounsaturated fats in moderation = Monounsaturated fats are abundant in olive oil, canola oil, peanut oil, and avocados, and they help improve good cholesterol levels, promoting cardiovascular health. In particular, extra virgin olive oil contains anti-inflammatory compounds that reduce vascular inflammation, a cause of heart disease, greatly aiding in health promotion.

Instead of refined grains, whole grains are rich in dietary fiber, which helps maintain a feeling of fullness for a longer time and is effective in removing accumulated stool. They are also a good source of vitamin B, which is important for energy metabolism and heart health.

Refined grains such as white bread or white flour lose dietary fiber and nutrients during processing, resulting in low satiety and rapid spikes in blood sugar levels. This negatively impacts both heart health and blood sugar control, so processed carbohydrate intake should be limited.

On the other hand, soluble fiber in whole grains binds to bile acids and helps transport cholesterol out of the body before absorption into the bloodstream, thereby promoting health, so intake should be increased.

Avoid packaged foods with added sugar and salt. The American Heart Association recommends that adults limit their daily salt intake to about 1 teaspoon (approximately 2,300 mg of sodium). Most processed foods contain large amounts of sugar and salt to enhance flavor and preserve the product. It is better to reduce the consumption of packaged foods and prepare meals using fresh ingredients.

Foods rich in potassium and magnesium are consumed frequently. Potassium and magnesium are essential minerals for heart health. Potassium is abundant in fruits and vegetables, while whole grains and nuts are rich in magnesium.

Potassium may help lower blood pressure by promoting sodium excretion. Magnesium also helps maintain normal blood pressure levels and reduces insulin resistance, which is a precursor to type 2 diabetes and cardiovascular disease.

However, if you have impaired kidney function or are taking diuretics that store potassium for hypertension, you should consult a doctor. Excessive potassium intake can be toxic, so caution is necessary.