10 Ways to Maintain a Healthy Heart and Blood Vessels

Maintain a Healthy Heart and Blood Vessels

It is important to Maintain a Healthy Heart because this organ has an important role in the body. Here are 10 ways that you can apply every day.

Maintain a Healthy Heart

The heart is one of the important organs in the human body. The reason is that the heart’s job is to supply blood to all organs in the body to function optimally.

The characteristics of a healthy heart are a normal heart rate, around 60-100 beats per minute, and blood pressure below 120/80 mmHg. Radiating chest pain, shortness of breath, or a pounding chest are signs of heart problems.

Therefore, it is important to Maintain a Healthy Heart. That way, this body organ can function properly. Here are some ways you can support heart health:

1. Reduce consumption of saturated fat

The way to keep your Maintain a Healthy Heart is to reduce saturated fat consumption. The type of fat that should be avoided is trans fat, usually found in fried foods or packaged foods.

Trans fats have been proven to increase the risk of coronary heart disease. Therefore, it is recommended to consume unsaturated fats, which can reduce bad cholesterol (LDL), reduce the risk of blood clots, and maintain heart health.

Foods to maintain heart health are olive oil, salmon, sardines, or seeds that contain good fats.

2. Do regular physical activity

You can do regular physical activity to Maintain a Healthy Heart optimally.

You don’t always have to exercise with professional facilities or equipment; you can choose to do simple things, such as going up and down stairs, walking, jogging, swimming, or gymnastics.

To be more optimal, try to do this physical activity at least five times a week for a minimum duration of 30 minutes. Choose the action that suits your body’s condition and abilities.

3. Avoid cigarettes and exposure to smoke

It is common knowledge that cigarettes are the main enemy of the heart. Not only from smoking cigarettes, it turns out that exposure to cigarette smoke can also be dangerous for heart health, you know.

“The facts say that repeated and continuous exposure to cigarette smoke can increase the risk of coronary heart disease by up to 20-30 percent.

Therefore, stay away from cigarettes and exposure to smoke to maintain heart health.

4. Don’t sit for too long

To maintain heart health, you need to avoid the habit of sitting still for too long. The reason is that sitting for too long can increase the risk of forming blood clots in the leg veins.

This can cause heart disease, stroke, or blockages in the pulmonary blood vessels.

If you have to work or travel sitting for a long time, try to move your legs by walking to the toilet or around the room every two hours.

5. Get enough sleep

Maintain a Healthy Heart

According to doctors, adults who are used to sleeping less than 6 hours a night have a two-fold higher risk of experiencing heart disease and stroke.

This can be caused by lack of sleep, which triggers increased blood pressure and chronic inflammation in the blood. Ultimately, this can cause damage to the cardiovascular system.

Therefore, it is recommended for adults to sleep for 6-8 hours every day.

6. Pay attention to dental and oral health

It turns out that inflammation of the gums and tissue around the teeth due to bacterial infection can cause the bacteria to enter the blood vessels. This can increase the risk of heart disease.

For this reason, you need to maintain healthy teeth. Try brushing your teeth twice daily, in the morning and evening. Remember to clean between your teeth with dental floss after you finish brushing them.

7. Maintain your weight

According to the World Health Organization, overweight and obesity are associated with the risk of cardiovascular disease.

If you are overweight, it is highly recommended to lose weight as a way to maintain heart health. Try reducing 500 calories from your daily diet to help produce weight loss of 0.5-1 kilogram per week.

8. Reduce Salt Consumption

Daily salt intake also needs to be considered in maintaining heart health. The reason is that high salt levels can trigger hypertension or high blood pressure, which is a risk factor for heart disease.

It is recommended that you reduce salt intake in the body. Choose snacks with a low amount of sodium. Try using spices, such as onions, garlic, and vinegar, instead of salt to add flavor.

9. Eat more high-fiber foods

Foods high in fiber can be one of the best choices for maintaining heart health. Consuming fiber-rich foods can help lower blood cholesterol levels and blood pressure.

You can consume fruits and vegetables as healthy snacks. Apart from that, you can also consume whole wheat, nuts, and seeds.

10. Check Blood Pressure and Blood Sugar Regularly

An important way to maintain heart health is to regularly check blood pressure and blood sugar. You see, some people do not show any symptoms even though they suffer from high blood pressure. This is certainly dangerous for health.

Therefore, you need to carry out regular health checks. This way, doctors can help plan lifestyle changes to maintain heart health.

Maintaining heart health is an easy thing to do. Try to do the tips above in a disciplined and consistent manner. This can keep the heart and blood vessels working optimally.

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