Having a healthy heart must be a dream for everyone. With a healthy heart, a healthy body as well. This is because the heart is an organ that is essential for our body. The heart pumps blood that contains nutrients to all organs of the body. Currently, heart disease do not know the age, young people can be affected by heart disease. For that reason, knowing what steps should be done in order to keep a healthy heart.
Heart disease is still the leading cause of death for both women and men. One of the precautions that can be done is to avoid known risk factors and symptoms. Here are some things you can do to keep the heart in order to stay healthy:
1. Keeping cholesterol
Cholesterol is an important part of a healthy body producing cell membranes and some hormones. But if too much can increase the risk of heart disease and heart attacks koronen. LDL (bad cholesterol) is too much in the blood can form plaque in the arteries which makes it less flexible. If the arteries narrow, heart attack or stroke could occur.
Saturated fats are easily transformed into "bad cholesterol" that the risk of coronary heart disease. You must observe. Leather poultry, red meat and pure milk contain a lot of saturated fat. Expand eat seafood rich in omega-3, and vegetables and fruits are rich in fiber and vitamins. Choose low-fat milk.
2. Stop Smoking
Many studies show smoking is a major cause of coronary heart disease, because it can increase blood pressure and blood tends to clot. Smokers the risk of heart illness is 2-4 times greater than non-smokers. If after bypass surgery is still smoking, the risk of recurrent heart problems.
3. Doing physical activity regularly
Activities such as swimming, running, cycling, dancing or walking may help keep the heart healthy. According to the American Heart Association, people aged over 18 years should get 30 minutes of physical activity at least 5 days a week.
4. Healthy and balanced eating patterns
Proper diet is very important to keep the heart healthy. A healthy diet here has an emphasis on healthy fats, fruits and vegetables, and eating nuts like almonds, walnuts and pistachios every day.
5. Consumption of fish 3 times a week
Fish such as salmon, tuna and mackerel have omega-3 fatty acids consumed 3 times a week is good for the fight against heart disease. The balance between omega-3, omega-6 and omega-9 is a powerful combination for reducing heart disease.
6. Keeping a healthy weight
Having a healthy weight can help lower your risk of heart disease, even the slightest weight reduction helps lower the risk. Lose 10 percent of body weight significantly lowers blood pressure and risk of diabetes a risk factor for heart disease. Maintaining a healthy weight is to balance energy expenditure through exercise and daily activities with calories consumed.
7. Measuring blood pressure regularly
High blood pressure continuously for long periods can damage the heart and blood vessels. Mayo Clinic recommends adults to check blood pressure every 2 years. In addition it should be balanced with lifestyle changes such as arranging intake of sodium, regular physical activity and train yourself to do meditation and yoga as a way to manage stress well.