Tips For Maintaining Heart Health

 

 

Small changes in the habits of life that you live basically play a major role in maintaining heart health. What you may not realize is the heart is an organ that never stops working hard for the rest of your life. Therefore, try to always make the heart become healthier. Reducing or quitting smoking, being active in physical activity, and maintaining ideal weight may sound cliche, but it is actually these factors that are necessary to maintain heart health. How to maintain heart health, the following.

Eating fish

Eat foods that contain omega-3 fatty acids to help prevent heart disease. Fish as a nutritious food source including rich in omega-3 fatty acids. You can choose sardines, tuna, or salmon. Eating them twice a week regularly is sufficient for omega-3 fats.

Eat more fiber

Fiber can be obtained from wheat, cereals, and potatoes eaten with the skin. Not to forget also, the consumption of fruits and vegetables. Eating more fiber can help lower your risk of heart disease. Fill the fiber needs at least 30 grams per day. It should be noted also that regular consumption of fiber foods should be done gradually. It is better not to immediately spend a lot of vegetables at once because it can lead to constipation or stomach cramps. It is advisable to balance the combination with other equally important nutrients, especially combined with adequate fluid intake to aid in the digestion process.

Reduce consumption of saturated fat

Saturated fats and trans fats play a major role in the formation of excessive cholesterol in the blood. Cholesterol that accumulate potentially clog the heart arteries that endanger blood flow. Therefore, limit the consumption of saturated fats from red meat, processed foods, fried foods, and fat-rich dairy products.

Sufficient sleep time everyday

Adults who have adequate sleep time in addition to quality sleep, have better arterial conditions than people who sleep less. If the condition of the arteries is good, the heart can be helped avoid the disease.

Maintaining blood pressure

Keep your blood pressure not too high. High blood pressure can damage artery walls and cause scarring. If this happens, blood and oxygen will be more difficult to flow from and to the liver so the heart must work harder so that the body organs are not deprived of oxygen. Managing stress, exercising regularly, reducing salt intake, and limiting alcoholic beverages are some of the ways you can take care of your blood pressure.

Avoid diabetes

High blood sugar conditions in the body also has the potential to make you at risk of heart disease. Because, when blood sugar levels are high, this can make damage to the arteries. Therefore, always check your blood sugar levels, especially if you are over 45 years old, are pregnant, and overweight (obese). To avoid diabetes, change your lifestyle to be healthier.

Stopping smoking

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 a year, the risk of heart disease will drop to half the risk of active smokers.

Routine exercise

Being physically active or exercising regularly can reduce the risk of heart disease. You only have to exercise moderate intensity for 150 minutes per week. Means, every day you only need to exercise for 30 minutes, five times per week.

In maintaining heart health, of course you do not need to undergo all these tips simultaneously. Two or three of them are routinely performed has greatly helped reduce the risk of heart disease. So, what are you waiting for, do not delay having a healthy body from now on!