LAJUR.CO, KENDARI – The heart is one of the vital organs that we must keep healthy.
Collect Everyday Healthan unhealthy heart can be threatened by various diseases, such as:
1. Coronary artery disease: when blood cannot flow smoothly in the coronary arteries due to plaque buildup.
2. Arrhythmia: a type of heart disease that occurs due to an irregular heartbeat.
3. Heart failure: occurs when the heart muscle weakens which makes it unable to pump enough blood and oxygen for the entire body to function properly.
4. Peripheral artery disease (PAD): narrowing of the arteries of the heart to the legs, abdomen, arms, and head.
So that maintaining heart health is important, here are some tips:
1. Limit salt consumption
Collect Cano Health, People who consume excessive salt generally tend to have high blood pressure.
In turn, it can be a risk factor for the person to have a stroke and heart disease. The Ministry of Health recommends consuming 1 teaspoon (5 grams) of salt per person per day.
You should reduce your intake of salt in your diet and also read food labels to determine the level of salt (sodium). Salt levels tend to be particularly high in fast food and processed meat products, such as burgers, corned beef, and sausage.
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2. Limit sugar consumption
Citing Cano Health, it is very important to limit sugar consumption to maintain heart health.
Excess sugar consumption can quickly lead to obesity, which then triggers:
1. Diabetes
2. Blood vessel disease
3. Heart disease
4. Hollow and rotten teeth
Limiting sugar consumption can be done by reducing consumption of sugary drinks, such as soda, and reducing sugary foods, such as candy, chocolate, and the like.
The Ministry of Health recommends that sugar consumption per person per day is 10 percent of total energy (200 kcal) or the equivalent of 4 tablespoons per person per day (50 grams/person/day).
3. Limit consumption of unhealthy fats
Collect Mayo Clinic, Unhealthy fats include saturated fat and trans fat.
Both of these fats are the cause of high cholesterol and coronary artery disease in the body, so limiting the consumption of bad fats is an important step.
High blood cholesterol levels can lead to a buildup of plaque in the arteries, called atherosclerosis, which can increase the risk of heart attack and stroke.
There are simple ways to reduce saturated fat and trans fat, namely:
1. Eliminate fat from meat or choose lean meats with less than 10 percent fat.
2. Use less butter, margarine, when cooking and serving food.
3. Use low-fat ingredients whenever possible for a heart-healthy diet. For example, use whole fruit slices or a low-sugar fruit spread on toast instead of margarine.
If you do use fats, choose monounsaturated fats, such as olive oil or canola oil.
Polyunsaturated fats are also a good choice for a heart-healthy diet, found in:
– Fatty fish
– Avocado
– Nuts
-Grains
When used instead of saturated fat, monounsaturated and polyunsaturated fats can help lower total blood cholesterol.
But using it excessively is also not good because all types of fat are high in calories on average.
4. Choose a low -fat protein source
Collect Mayo Clinicchoosing plant protein to replace animal protein can further reduce fat and cholesterol intake and increase fiber intake.
Some plant protein sources such as:
– Peas
– Beans
– Lentil
– Soya bean
– Flax seeds
– Walnut
There are also low-fat animal proteins that are good for consumption to maintain heart health, such as:
– Lean meat
– Fish rich in omega-3: salmon, mackerel and herring
– Telur
– Low fat dairy products
Collect Cano Healthit is recommended that people eat fish at least 2-3 times a week because of the omega-3 content.
If you are a vegetarian, but want to get the same benefits, you can get Omega 3 fatty acids by eating walnuts, wheat germ, flax seeds, pumpkin seeds, and using canola oil for cooking.
5. Eat more vegetables and fruit
Collect Mayo Clinic, Vegetables and fruits are good sources of vitamins and minerals.
Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits contain natural substances that can help prevent cardiovascular disease.
Eating more fruits and vegetables can help you cut back on high-calorie foods, such as:
– Meat
– Cheese
– Snack/packaged food.
There are also recommendations for good vegetables and fruit to choose from, including:
-Fresh or frozen vegetables and fruits
– Low-sodium canned vegetables
– Canned fruit packed in juice or water.
Vegetables and fruit that need to be limited to consumption include:
– Vegetables with fatty cream sauce
– Fried or breaded vegetables
– Canned fruit packed in thick syrup
– Frozen fruit with added sugar.
6. Eat whole grains
Collect Mayo Clinic, Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health.
You can increase the amount of whole grains in your heart-healthy diet by making simple substitutions for refined grain products.
Good grain products to choose from, include:
– Wheat flour
– Whole wheat bread, preferably 100 percent whole wheat bread
– High-fiber cereals with 5 grams or more in one serving
– Whole grains, such as brown rice, barley and buckwheat (kasha)
– Whole wheat pasta
– Oatmeal
7. Quit smoking
Collect Cano Healthsmoking is a major risk factor for heart disease and many other health problems, such as cancer.
People who smoke are several times more likely to have a heart attack than people who don’t smoke. Nicotine is known to narrow blood vessels, which limits the amount of oxygen delivered to the heart.
This narrowing can also lead to high blood pressure and an increased risk of kidney failure and stroke. Someone who wants to maintain a healthy heart also needs to avoid inhaling cigarette smoke.
The nicotine in cigarettes is known to narrow blood vessels, which limits the amount of oxygen delivered to the heart. Narrowing of blood vessels can also lead to high blood pressure and an increased risk of kidney failure and stroke.
8. Reduce alcohol intake
Collect Cano Healthin general, consuming alcohol is associated with many health problems, including:
– High blood pressure
– Damage to the heart muscle
– Abnormal heart rhythm.
Alcohol in small amounts is known to reduce blood cholesterol to some degree.
But the problem is, more people can’t control the amount of alcohol they drink.
It is recommended that if you want to drink alcohol, men should drink no more than 2 glasses of wine per day and women should only drink one glass of wine per day.
9. Be more active in moving or exercising
To quote Cano HealthOverall, physically inactive people can develop a wide variety of medical problems, including heart disease. Any type of physical activity is better than no activity at all.
Because, exercise not only helps reduce waist circumference, but can help reduce:
– Blood sugar
– Cholesterol
– Blood pressure.
It is recommended that a person does at least 150 minutes of moderate exercise each week to reduce the risk of heart disease.
To start, it’s also a good idea to walk for 45-60 minutes every day. The key is to be consistent.
10. Lose weight
Collect Cano Health, Being overweight or obese is associated with a variety of chronic health problems, including heart disease and premature death. To reduce obesity, it needs continuous efforts.
By reducing weight, a person not only lowers the risk of heart disease, but also various types of cancer.
Losing weight can be done by:
– Eat less
– More physically active
11. Maintain oral hygiene
Collect Cano Healthbacteria from the mouth are known to infect heart valves in some people.
Therefore, it is recommended to always maintain oral hygiene by brushing teeth twice a day and flossing once a day. By taking care of cavities, you also reduce your risk of heart disease.
12. Control stress
Collect Cano Healtha major risk factor for poor heart health or heart disease is uncontrolled stress.
So, it is important to take steps that work to relieve stress in life.
However it is emphasized not to turn to alcohol, but to do positive things, such as:
– Practice yoga
– Meditation
– Tai chi
– Deep breathing exercises
– Take stress relief classes/communities.
In general, relieving stress can not only keep your heart healthy, but also improve your overall quality of life.
13. Get enough sleep
Collect Cano Healthit is now known that people who have poor sleep habits tend to be at high risk of heart disease.
Sleeping too little or intermittent will disrupt the hormonal balance in the body, which then causes chaos in other organs.
It is recommended to get used to sleep at least 7 hours every night.
For quality sleep, it is recommended to avoid potential distractions, such as watching television or working at the computer until late at night. Adm
Source : Kompas.com
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