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

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

Consistent exercise can improve heart health and prevent various cardiovascular diseases.

 

According to statistics, cardiovascular diseases are the second leading cause of death among Koreans, following cancer.

 

In the United States, heart disease is also considered a leading cause of early 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, including red meat and dairy products.

 

Trans fats are artificial fats created by adding hydrogen to vegetable oils. Both saturated fats and trans fats raise blood lipids, increasing the risk of heart disease and stroke.

 

 

 

To reduce saturated fat intake, you should decrease your meat consumption.

 

Eat fish instead of red meat, and choose 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).

 

It also increases vascular inflammation, thereby promoting arteriosclerosis.

 

The U.S. Food and Drug Administration (FDA) has prohibited the inclusion of trans fats in foods since 2018.

 

 

 

☆Maintain a healthy weight and waist size

 

 

 

You must maintain a healthy weight and waist size.

 

 

 

Body Mass Index (BMI) is used to estimate ideal weight and height ratio.

 

However, it does not explain 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.

 

Research also shows that for men, a waist size of 40 inches (102 cm) or more, and for women, 35 inches (89 cm) or more, are risk factors for cardiovascular disease.

 

For Koreans, a suitable waist circumference is 90cm (35.4 inches) for men and 85cm (33.5 inches) for women.

 

"Enjoy 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, eating 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.

 

Consistently exercising

 

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 starting exercise for the first time, begin 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 important to walk and stretch frequently, and you should not sit for more than 30 minutes at a time.

Prolonged sitting decreases 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 increase good cholesterol levels, thereby promoting cardiovascular health.

 

In particular, extra virgin olive oil contains anti-inflammatory compounds that reduce vascular inflammation, which is a cause of heart disease, greatly helping to promote health.

 

☆"Whole grains instead of refined grains"

 

Whole grains are rich in dietary fiber, which helps maintain a feeling of fullness for a long time and is effective in removing accumulated stool.

It is 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 lower satiety and a rapid increase in blood sugar levels.

 

This negatively affects both heart health and blood sugar control, so processed carbohydrate intake should be limited.

 

On the other hand, soluble fiber found 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 salt intake to about one teaspoon per day (approximately 2,300 mg of sodium).

 

Most processed foods add a lot of sugar and salt to enhance flavor and preserve the food.

 

It is better to reduce the consumption of packaged foods and cook directly 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 magnesium is rich in whole grains and nuts.

 

Potassium may lower blood pressure by promoting sodium excretion.

 

Magnesium helps maintain blood pressure within normal levels and also aids in reducing insulin resistance, which is a precursor to type 2 diabetes and cardiovascular diseases.

 

In cases where kidney function is impaired or diuretics that conserve potassium are taken for hypertension, consultation with a doctor is necessary.

 

Consuming potassium can actually be toxic, so caution is necessary.