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28 Easy Tips to Keep Your Heart Healthy

28 Easy Tips to Keep Your Heart Healthy

Easy Tips to Maintain the Heart to Stay Healty - Why do we have to maintain heart health? One reason is that it turns out that cardiovascular or heart-related diseases are the main cause of death in the United States and even Indonesian. Based on the latest statistical data for 2016, in the United States 2,200 people have died of heart disease every day. So, there is no reason to take immediate action. We identified a number of easy tips to keep the heart in a healthy condition.

1. Exercise 30 Minutes a Day

Whether you take a 30-minute walk every day or exercise three times in 10 minutes, provide the recommended 30 minutes to dramatically help you maintain a healthy lifestyle.

2. Perform Heart Pumping

Doing exercises to increase your heart rate enough to make a difference. You will know when you are at optimum intensity when you sweat and feel tired and sick afterwards. Don't overdo it, just a few minutes of sweating.

3. Climb the Ladder

Climbing a ladder instead of an escalator or elevator is an easy way to put exercise into your daily routine.This is also a good health check indicator. If you run out of breath up the same stairs that you did last week, you may need to consult a doctor.

4. Wear your dance shoes

Dancing or dancing is not a great aerobic exercise, but it's a fun way to reduce stress and maintain your heart health. 

5. Listen to Music

Listening to music may have a direct impact on decreasing blood pressure and reducing stress and anxiety - all of which are factors that cause cardiovascular disease. 

6. Reduce Stress

Stress can have a negative impact on behavior, which can lead to overeating, smoking or smoking more than usual - which can then cause heart disease and stroke.Chronic stress is also associated with hormonal changes that can increase blood pressure and heart rate. Experts recommend trying meditation or taking yoga or Tai Chi classes to help reduce stress.

7. Take control of a nap

Providing a nap time of 45 minutes after a stressful situation or mental task has been shown to reduce blood pressure. 

8. Manage your emotions

Having feelings of anger, sadness, frustration, or stress can increase blood pressure and put pressure on your heart. A study revealed that people who have high levels of psychosocial pressure are at risk of suffering a heart attack because they smoke.

9. Watch your waist

The amount of stomach folds you need to remove. This is a clear prediction of the increased risk of your heart disease. For every additional two inches of belly fat you carry, you increase your risk of heart disease by 20%!

10. Know your BMI

Normal body mass index (BMI) ranges from 18.5 to 24.9 kg / m2. BMI 27-30 + shows that a person's weight is in the range of being overweight to obesity and placing them at increased cardiovascular risk.

11.  Reduce portions to eat

Realize portion sizes can help keep your stomach calories and fat under control. The right part, for example, includes: 3 ounces of meat or chicken, and 1 1/2 ounces of hard cheese (three dice).

12. Increase your daily fiber

Eating at least 25 grams of fiber every day can help reduce the risk of heart disease. Consuming fiber-rich foods such as wheat, nuts and oranges helps reduce LDL cholesterol (bad cholesterol). Those who eat high-fiber foods, from time to time, have been shown to have a significantly lower lifetime risk for avoiding cardiovascular disease when compared to those who consume small amounts of fiber.

13. Eat a variety of fruits and vegetables

Fruits and vegetables are not only good sources of vitamins and minerals but are low in calories and rich in dietary fiber. Fresh fruits contain healthy pigments called 'flavonoids' which have been known to reduce the risk of inflammation - an important factor in the prevention of cardiovascular disease.

14. Reduce Salt Consumption

Too much salt in your food can cause high blood pressure - a major risk factor for cardiovascular disease. The Centers for Disease Control and Prevention recommends no more than 2,300 mg of sodium (about one teaspoon) of salt every day.

15. Eat More Fish 

Fish contain high omega-3 fatty acids and less saturated fat than meat. The Mayo Clinic recommends eating one to two servings of fatty fish (like salmon) per week to help reduce the risk of heart disease (especially sudden cardiac death). If the fish doesn't suit you, consider using omega-3 supplements, such as krill oil. 

16. Know your fat

Following a diet low in saturated fat, cholesterol, and trans fats (partially hydrogenated fats) can include plant foods such as fruits, vegetables, nuts and seeds, which can help protect your heart. healthy and strong Trans-fat must be avoided completely, because they have been known to increase bad cholesterol (LDL) and reduce good cholesterol (HDL). Reduce consumption of animal products like red meat, chicken, milk and cheese from your food, one or two days a week, can significantly help lower your cholesterol.

17. Arrange Chocolate Meal Portions

Finally, there is good news for those who have sweet teeth. Pure dark chocolate (not milk or white varieties) is a rich source of catechins - heart-healthy antioxidants. Eating one ounce per day can satisfy your sugar cravings. Be careful not to overdo it because chocolate is rich in calories.

18. Reduce Sugar and Inflammatory Risk

Keeping your sugar intake up to 6 grams per serving can help keep inflammation. Knowing the amount of C-reactive protein (CRP) is a good way to monitor your level of inflammation, because constant low-level inflammation has been known to increase the risk of heart problems. Diets rich in foods that contain antioxidants such as vitamins A, C and E also help reduce the risk of inflammation.

19. Take drugs or supplements at the right time

Discuss this with your doctor or pharmacist.Cholesterol treatment, for example, is best consumed before going to bed.

20. If you smoke, try quitting smoking

Smoking only one to two cigarettes per day can significantly increase the risk of heart attack, stroke, or other serious conditions. The risk increases even further when combined with high blood pressure, high cholesterol, and obesity.

21. Avoid Becoming a Passive Smoker

The point is not to be active smokers, but stay away from active smokers. The study shows that breathing smoke from active smokers can increase the risk of coronary heart disease by 30%.

22. Schedule Routine Dental Examination

Healthy mouth can lead to a healthy heart. The study concluded that people who have their teeth professionally cleaned and scaled by the dentist or dental hygiene experts significantly reduce their chance had a heart attack and stroke when compared with those who have never undergone dental cleanup. Regular teeth cleaning is keeping the heart of easy tips to stay healthy.

23. Recognize the Symptoms of a Heart Attack

Destroying chest pain may be a classic symptom of a heart attack, but some people may experience discomfort in different ways. These symptoms include a squeeze sensation in the chest, pressure, shortness of breath, nausea and dizziness. Women may experience different symptoms with pain in their arms, back and even teeth. Don't guess yourself. Seek immediate medical help if you think you may have a heart attack.

24. Recognize Family History and Risk Factors

Referring to the results of a recent study from the Primary Health Care Research Center in Sweden, genes appear to be a major indicator in determining the potential risk of heart disease. Knowing your family history can give you important information you need to set yourself up on the fast track to the right diet and exercise.

25. Recognize Signs of Circulation Disorders

atherosclerosis, or hardening or narrowing of the arteries, causing reduced blood flow which can cause heart attacks, strokes and other conditions. If you experience reduced blood flow in your limbs, or a man with erectile dysfunction, you may suffer from peripheral artery disease (PAD). Schedule a complete cardiovascular examination to make sure your blood flows freely.

26. Take control of your cholesterol

Check out the guidelines for healthy cholesterol numbers, issued by the American Heart Association.

27. Keep Blood Pressure Still Controlled

High blood pressure increases the risk of heart attack, heart failure and stroke. Consult your doctor to find out the right blood pressure level for you. 

28. Treat Diabetes

If you are one of the millions of Indonesians who have been diagnosed with diabetes, you already know that you have a higher risk of cardiovascular disease, increased cholesterol and blood pressure. And if you are a woman, you are at a higher risk. Controlling your diabetes through changes in diet and lifestyle, among others, is the key to controlling your diabetes.Check your blood sugar levels according to your doctor's instructions and get the best way to manage your blood sugar.
Such tips are easy to maintain and keep the Heart Healty . Maintaining heart health begins with a healthy attitude, a healthy lifestyle and knowing your risk factors. With a number of tips above, we can all make an action to become more aware of lifestyle and focus on keeping our hearts and minds alive in a healthier way to live a better life.

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