Content

• Steps

A healthy lifestyle is important for maintaining a healthy heart. The heart is an important organ that carries nutrients around the body. As with any muscle in the body, heart health needs to be maintained through proper exercise. Maintaining a healthy heart means limiting life habits that affect heart health. For some, this can be significant changes in many aspects of their lives. The lack of a few risk factors to improve heart health also has many benefits.

Steps

Part 1 of 2: Maintaining a lifestyle for a healthy heart

1. 

   Quit smoking. Tobacco increases the risk of heart damage. Both tobacco and nicotine contain chemicals that damage the blood vessels and the heart, leading to strong atherosclerosis - a buildup of cholesterol, fat, and calcium in the blood vessels, which can cause arteries to narrow and decrease blood circulation. .
   • CO in cigarette smoke is associated with morbidity and mortality. CO interferes with oxygen, forcing the heart to supply more oxygen to compensate. Tightening of blood vessels coupled with pressure on the heart can cause a heart attack. The only way to stop this pressure on your heart and maintain a healthy heart is to quit smoking.
   • In the US, about 1 in 5 deaths are caused by cigarette smoke. Tobacco smoke is the main cause of preventable death in the United States, according to the National Institutes of Health (USA).

2. 

   
   
   Daily exercise. Exercise is a way to keep the heart healthy. The American Heart Association recommends:
   • Do at least 30 minutes of moderate-intensity aerobic exercise to help your heart pump blood and improve heart health. Ideally, you should exercise 5 times per week for a total of 150 minutes of aerobic exercise.
   • Or you can do 25 minutes of intense aerobic exercise, at least 3 days per week, for a total of 75 minutes.
   • A combination of resistance training (weight lifting / strength training) is recommended at least 2 days per week in addition to Cardio (cardio) exercise.
   • Always maintain healthy exercise habits. Only start doing exercises that are comfortable for you and gradually increase the difficulty to match your tolerance. Too much exercise can put pressure on the heart and backfire. If you have health problems, talk to your doctor before starting an exercise routine.

3. 

   
   
   Maintain a healthy weight. Weight gain causes the body to need additional heart support to maintain the basal level of relaxation. This constant pressure causes the heart to overwork and leads to many problems in the future. Exercising and following a healthy diet will help you lose weight, which in turn reduces the pressure on your heart. Being overweight can increase your risk of heart problems such as:
   • Coronary heart disease - This is caused by plaque build up in the arteries of the heart. The buildup of plaque causes the arteries to narrow and reduce the amount of blood circulating, reducing the amount of oxygen going through the body. In addition, the heart has to work harder to push blood through the narrowed artery, thereby causing angina (chest pain due to lack of oxygen) or even a heart attack.
   • High blood pressure - If the heart has to pump harder to get the oxygen and nutrients it needs through the body, blood vessels and the heart can be damaged. The risk of high blood pressure increases significantly when you are overweight or obese.
   • Stroke - Plaque that develops in an artery ruptures, which can cause a blood clot. A blood clot that forms near the brain can cause the brain to lack blood and oxygen, leading to a stroke.

4. 

   
   
   Make it a habit to regularly monitor your blood pressure and cholesterol levels. This will help you keep track of your heart health and act promptly when it detects a problem.
   • Blood pressure test - Blood pressure should be checked every two years. If your blood pressure is above 120/80, your doctor may recommend an annual blood pressure test (or more, depending on the elevation of the reading, or if you have kidney disease, heart disease, etc.). You can measure your blood pressure at home in addition to your routine to see your doctor. If you measure yourself and see your blood pressure above 140/90, you should see your doctor as soon as possible.
   • Cholesterol levels check - All men over 34 need a cholesterol test every 5 years. Your doctor will take a blood sample and test it in a lab to monitor cholesterol levels. Your doctor will explain the numbers and test results to you.If you carry any of the risk factors that make you more susceptible to high cholesterol, you should get tested early at age 20. Risk factors include family history, diabetes or previous cardiovascular disease. Depending on the test results, your doctor may recommend that you monitor your cholesterol levels more frequently.

5. 

   
   
   Reduce stress. Stress affects heart health greatly. Excess stress secretes hormones cortisol and adrenaline that increase blood pressure and cholesterol levels. Stressful behaviors also negatively affect your health, causing you to smoke, drink more alcohol, eat uncontrollably and be less active. All of these behaviors contribute to a negative impact on heart health.
   • Exercising, making changes to your diet and not smoking or drinking alcohol can help reduce stress. You should consider adopting these habits every day when you are under stress.

6. 

   
   
   Control your mental health. Certain mental illnesses can lead to heart-healthy behaviors. These include depression and anxiety disorders, which include disorders such as extremity disorder and obsessive-compulsive disorder. These behaviors can manifest symptoms such as overeating or too little, lethargy, sedentary behavior, stress, high blood pressure, and many other symptoms that affect the heart.
   • If you are diagnosed or think you have a mental problem, you should see your doctor as soon as possible. Only a doctor can effectively treat mental problems as well as determine the impact they have on physical health.
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Part 2 of 2: Eat a heart-healthy diet

1. 

   
   
   Eat a healthy diet. Choose a diet free of saturated and trans fats such as red meat, fried foods, and processed foods. Also, avoid foods high in salt and cholesterol. Fish containing omega-3 fatty acids like mackerel and salmon can help reduce heart problems. The American Heart Association recommends that the diet include the following food groups:
   • Vegetable
   • Whole grains
   • Low-fat dairy products
   • Poultry
   • Nuts and fish

2. 

   Focus on adding heart-healthy "super foods" to your diet. Superfoods are a group of foods that are widely believed to have health benefits. This term is rarely used by health professionals in the field of nutrition. However, there are many foods that are believed to be high in nutrients and many that may provide benefits over traditional foods. Eg:
   • Avocado - Avocado is considered a “superfood” because it is rich in monounsaturated fats. Unlike saturated fat, monounsaturated fat is a liquid at room temperature and has the ability to help lower cholesterol levels. Avocados are also unique because they contain phytosterols that help prevent cholesterol absorption in the body. From there, the body will absorb less cholesterol, reducing the concentration of cholesterol in the blood.
   • Extra Virgin Olive Oil - Extra virgin olive oil is rich in monounsaturated fats, which help lower levels of "bad" cholesterol (low density cholesterol). Olive oil also helps prevent blood clots from forming and stabilizes blood sugar.
   • Nuts - Peanuts and seeds from trees such as pecans, pistachios, walnuts, etc. are rich sources of phytochemicals, vitamins, fiber, minerals and unsaturated fats. All of these have been shown to benefit the heart by helping to increase high-density cholesterol (good cholesterol), lower low-density cholesterol (bad cholesterol) and lower blood pressure.
   • Quinoa - Quinoa is a major plant species from South America. Quinoa is rich in protein, vitamins, minerals and fiber.
   • Dark Chocolate - Dark chocolate is chocolate that needs to contain at least 70% cocoa. These chocolates are rich in flavonoids that help lower blood pressure. Although good for the heart, dark chocolate is also high in calories and should not be consumed in excess.
   • Salmon - Salmon is a very healthy protein source containing high levels of omega-3 fatty acids / fish oil that have been shown to support heart health.
   • Oats - Oats are fiber-rich whole grains that inhibit cholesterol absorption. Chopped oatmeal offers the most benefits because it takes longer to digest and has a low GI. Foods with a low GI help prevent hyperglycemia, which in turn helps prevent heart disease.
   • Oranges - Oranges are also rich in soluble fiber that aids in the reduction of cholesterol absorption. Oranges also contain potassium (to help balance sodium) and vitamin C.
   • Beans - Most legumes are rich in protein, fiber and minerals. Beans have similar benefits to chopped oatmeal, helping to lower cholesterol and blood pressure thanks to a low GI.

3. 

   
   
   Avoid consuming heart-healthy foods. You should avoid foods high in saturated fat, trans fats, high fructose corn syrup, sugar and cholesterol. These foods include red meat, fast food, fried food, chips, soda, butter, ... When you eat any food, you should also find a way to assess their benefits with health and save. Carefully check the food label for the recommended daily dose.

4. 

   
   
   Drink alcohol in moderation. According to the American Heart Association, men are allowed to consume 2 servings of alcoholic beverages, and women are allowed to drink 1 serving of alcohol per day to protect the heart. Consuming this excess will be counterproductive.
   • If consumed in moderation, alcoholic beverages can harm the heart as they contribute to high blood pressure, stroke and obesity.
   • In addition, alcohol can increase triglyceride levels. Triglycerides are a group of fats that can cause diseases like pancreatitis. Drinking alcohol for long periods of time can lead to irreversible damage to the pancreas (chronic pancreatitis).

5. 

   
   
   
   
   Use foods that support your diet. In addition to taking nutritional supplements from food, you can also use supplements to help offset minor dietary deficiencies. Food supplements may be in the superfood group outlined above and have been shown to provide cardiovascular benefits:
   • Vitamins and Minerals - Daily Vitamins are suitable functional foods that provide vitamin B3 (niacin), vitamin K, vitamin E and magnesium for a healthy heart.
   • Herbs - Garlic, Echinacea and ginseng are believed to provide many cardiovascular benefits.
   • Other Functional Foods - Eating fish is good for the heart. But if you don't like fish, you can take omega 3 fatty acid tablets with coenzyme Q10.
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