Jakarta (ANTARA) – Everyone must have experienced stress, but each individual should be able to manage it so that the pressure does not endanger health.
The cardiologist Dr. Azlan Sain, Sp.JP, told ANTARA on Tuesday explaining that excessive stress can stimulate sympathetic nerves, an innervation in the body that increases heart rate and work.
When these nerves are continuously stimulated due to prolonged stress, the workload of the heart becomes heavier.
“You need to be able to manage your rest time, time at home, time with family or time with your friends in a balanced proportion so that you are not stressed,” said the cardiologist at the University of Indonesia. .
In addition to managing stress, he said a healthy lifestyle should also be applied to prevent the incidence of coronary heart disease.
Regular health checks are recommended, especially for people who have any of the risk factors for coronary heart disease, especially modifiable risk factors.
Risk factors for coronary artery disease can be in the form of non-modifiable risk factors and modifiable risk factors.
The factors that cannot be changed are age and gender.
Azlan said men are more at risk than women of the same age before menopause, and the risk is the same or even higher for women after menopause.
Not only that, other factors include a family history of heart attacks that died at a younger age (men under 55, women under 65).
Meanwhile, modifiable risk factors include obesity, smoking, lack of physical activity, excessive alcohol consumption, excess fat content (dyslipidemia), and excessive stress.
“For people with hypertension, for example, blood pressure checks should be done regularly every three months,” said Azlan, who practices at Mitra Plumbon Indramayu Hospital.
The next step is to stay away from cigarettes. Smokers who do not want to contract coronary artery disease are asked to find other habits in their free time, keep busy with useful activities and try to stay away from the smoking environment.
Diligent physical activity is also an effort to protect yourself from coronary heart disease. Azlan recommends doing moderate-intensity aerobic physical activity such as jogging, swimming or cycling, with a minimum of 30 minutes per exercise session for at least five days a week to achieve adequate heart health.
So, diet with balanced food.
“The recommended diet is the Mediterranean diet,” he said.
He explained that the Mediterranean Diet is a diet adapted from the diet of the inhabitants of the Mediterranean region.
Most of the menu focuses on the consumption of vegetables, fruits, whole grains and healthy fats. Reduce your salt intake to a maximum of one teaspoon of salt for 24 hours after eating.
Avoid foods with saturated fat, the type of fat that generally comes from animals. Some types of foods that contain saturated fat include red meat, poultry, and dairy products, such as butter, cheese, and ice cream.
Don’t forget to rest for seven to nine hours a day to prevent the incidence of heart and blood vessel disease.
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Reporter: Nanien Yuniar
Publisher: Alviansyah Pasaribu
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