Jakarta, CNBC Indonesia – The heart is a vital organ that pumps blood throughout the body. Every day, muscles that are only the size of a fist work hard by pumping around 2,000 gallons of blood, distributing nutrients and oxygen to cells and organs throughout the body.
Maintaining heart health is important for everyone. This is because heart problems can cause various serious health problems, including heart attacks and strokes.
According to the World Health Organization (WHO), cardiovascular disease (CVD) is the leading cause of death worldwide, with approximately 17.9 million people dying each year. However, by adopting a healthy lifestyle, we can reduce this risk significantly.
Quoted from several sources, the following are daily habits that can keep the heart healthy.
1. Healthy eating patterns
The food a person consumes has a major impact on heart health. A balanced diet rich in fiber, vitamins and minerals is key to keeping your heart healthy.
Quoted from Healthline, consuming healthy foods can help reduce the risk of heart disease. A heart-healthy diet includes foods that are low in saturated fat, added sugar, and salt. Try to eat more fruits, vegetables, healthy protein sources such as fish and nuts, and whole grains.
2. Stop smoking and avoid exposure to cigarette smoke
Smoking is a significant risk factor for heart disease. The reason is, smoking damages the lining of your arteries, which causes a buildup of fat that narrows the arteries and increases the risk of heart attack and stroke. Quitting smoking can significantly reduce the risk of heart disease.
Quoted from WebMD, just 20 minutes after someone stops smoking, blood pressure and heart rate will drop. Within 2 to 3 weeks, blood flow will begin to improve.
3. Manage stress
Quoted from the Harvard Health Publishing page, psychological factors are very influential and can contribute to the risk of heart disease. Stress due to challenging situations and conditions plays an important role in cardiovascular symptoms and outcomes, especially the risk of heart attack. Depression, anxiety, anger, and social isolation also affect cardiovascular health.
Managing stress can be done by practicing relaxation techniques such as deep breathing, meditation, or yoga. Doing activities you enjoy, such as reading, listening to music, or spending time with friends and family can also help manage stress.
4. Get enough sleep
Sleep is very important for body health. The reason is, lack of sleep can increase the risk of high blood pressure, obesity and diabetes, all of which are risk factors for heart disease. Try to sleep at least 7-8 hours every night to maintain optimal heart health.
5. Move more
Exercise is key to maintaining heart health. Regular physical activity can help lower blood pressure, increase good cholesterol levels, and control body weight.
Aerobic exercise is one of the most effective exercises for improving heart health. Examples of aerobic exercise that gets the heart pumping include brisk walking, running, swimming, cycling, playing tennis, and jumping rope.
Quoted from Sample Health, ideally a person should exercise at least 30 minutes, 5 times a week. However, if you don’t have much time, moving more in 10 minute intervals can help. Every movement means a lot. Start with light activities, such as walking longer distances, and increase the intensity gradually.
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