Cardiovascular disease is the largest non-infectious disease that causes death in almost all parts of the world. Applying a healthy lifestyle can greatly help prevent heart disease.
Here are 9 healthy habits that you must apply starting today to maintain heart health. All these tips can still be done by people who already have heart disease.
What must be done to prevent heart disease
Based on WHO data, cardiovascular disease claimed 17.7 million lives every year. Of these total deaths, more than half are caused by coronary heart disease and stroke. Deaths caused by heart disease are expected to continue to rise to 23.3 million by 2030. Here's how to prevent heart disease from now on.
1. Pay attention to symptoms that may arise
Not only for people at risk for heart disease, being aware of any changes in the body basically must be done by everyone just in case.
One easy way to do this is to write changes or sensations of heartburn that arise every time you feel it. For example, difficulty in breathing, tightness during lying down or during activities, swelling of the feet and hands arises, and other symptoms. Tell your doctor if you feel these symptoms.
2. Exercise routine
Regular exercise can help improve heart fitness and reduce cholesterol and blood pressure, while maintaining a healthy body weight. Exercise at least 30 minutes a day, at least 5 days a week. There is no limit to what types of exercise can and should be done to prevent heart disease. All sports are basically good. You can walk, jog, ride a bicycle, swim, yoga, or even boxing.
If you are not used to exercising, first check with your doctor to see if there are restrictions on what you can or should not do.
Physical activity is not limited to just sports. When you are in the office, schedule a short break to get up, move your feet and hands, and lightly warm to pump your heart. Go to lunch to a place far away by foot, don't just eat at your desk.
3. Routinely check tension
Routinely checking blood pressure every day can prevent heart disease. In general, blood pressure can be considered normal when it shows a number below 120/80 mmHg. When your systolic number (top number) is between 120-139, or if the diastolic number (bottom number) ranges from 80-89, this means you have "prehypertension".
Although this number cannot be considered hypertension, this is still above the normal rate. The higher the blood pressure level, the more you are at risk of hypertension later on. Hypertension itself makes you at risk of heart attack and stroke.
Use a hypertension medication that your doctor prescribes if your blood pressure is higher than it should be. Get to the doctor if your blood pressure changes.
4. Limit cholesterol intake
The ideal way to maintain blood pressure is to control your intake of saturated fat and cholesterol always within reasonable limits. If your LDL cholesterol level is more than 200 mg / dL, you should be careful. Bad LDL cholesterol levels that are too high can cause heart problems. If you have had a heart attack, target your LDL to 70 mg / dL or below.
Avoid or limit foods that can increase your blood cholesterol, such as fatty meats, sausages and burger meat, butter, cream, to cakes, biscuits, chocolate, and sweets. In essence, limit the salt, fat, and sugar you eat. Eat lots of fibrous foods and fish.
Sometimes diet and exercise are not enough to reduce cholesterol in some people. Doctors can prescribe cholesterol-lowering drugs such as statins for cases like this.
5. Drink plenty of water
Diligent drinking water can help maintain heart health.
If you have heart disease, you need to ask your doctor whether you need to limit the amount of fluid you get every day. Keep in mind, not only how much you drink. Other sources of fluids also need to be taken into account, such as ice cream, agar and soup.
If you need to limit fluids, weigh yourself every morning. Rapid weight gain can be a sign that fluid is accumulating in your body.
6. Expand eating fruits and vegetables
Foods high in fiber can help reduce cholesterol and blood pressure. Fiber foods also help you manage a healthy body weight. You can get fiber intake from vegetables, fruits, wheat, and nuts.
Avocados, apples, pears and bananas are high in fiber. Meanwhile, broccoli, carrots and spinach are included in vegetables that are high in fiber. Whole wheat, red beans, soybeans, and brown rice are also fiber-rich foods. Low-fat or fat-free milk is also good for health.
You can still eat meat and seafood, but choose lean meat as your source of animal protein.
7. Learn to manage stress
Stress is a natural thing that happens. The problem is not what causes stress, but how we respond. When we are under pressure, the body produces adrenaline which will make the heart work harder. Blood pressure can increase as a result.
Chronic stress can lead to a heart attack if it is not managed properly. To prevent heart disease triggered by stress, you must be smart in managing emotions. If your stress is felt excessive, confide in someone, both the closest person and a professional counselor.
You can also try meditation, yoga, or deep breathing techniques.
8. Stop smoking
If you are a smoker, you should start trying to quit smoking. Smoking can increase blood pressure and damage blood vessels. Therefore, quitting smoking and / or avoiding exposure to cigarette smoke can help prevent heart disease.
9. Take medication regularly (for those who already have heart disease)
Sometimes, lifestyle changes alone are not enough to prevent heart disease. You may need to take blood pressure or cholesterol-lowering medication to reduce the risk of a heart attack. If your doctor has given medicines that you need to consume, you must obey by drinking them regularly according to your doctor's instructions.
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