How to Maintain Heart Health at a Young Age – It’s never too late to maintain heart health. However, to prevent heart disease and its complications in old age, you need to start adopting a healthy lifestyle from a young age. Lack of exercise, poor diet, and other unhealthy habits can take a toll on heart health. Fortunately, there are simple steps you can take every day to stay healthy.
How to Maintain Heart Health at a Young Age
1. Have a Healthy Diet
The food you eat every day can have an impact on heart health. Choose foods low in saturated fat, trans fat, and sodium. A healthy diet consists of lots of fruits and vegetables, whole grains rich in fiber, fish and nuts.
Also, choose low-fat dairy products and skinless poultry. Limit sugary drinks and red meat. If you want to eat meat, choose the leanest cuts of meat.
2. Be Physically Active
The heart is a muscle, so it needs exercise to keep it in shape. Exercise https://jackanugrahindonesia.com/ can increase the pumping power of the heart and help deliver oxygen throughout the body. In addition, regular exercise also helps keep your weight and blood pressure under control.
Therefore, try to do regular exercise. Even a simple walk can help improve heart health. Avoid spending hours sitting and make a plan to get at least 20 to 30 minutes of exercise five times a week, even if in split sessions.
If you have a health condition that makes exercising difficult, look for a modified exercise program that is more suited to your abilities. Then, talk to your doctor to make sure you’re healthy enough to start the exercise program you’re considering.
3. Avoid smoking
If you want to maintain heart health, it is very important to avoid smoking. This is because smoking is the main cause of atherosclerosis, a disease that causes plaque buildup in the arteries.
The plaque can restrict blood flow to the heart and other organs and can rupture. Causes a clot that completely blocks blood flow. This can cause a heart attack, stroke, or kidney failure.
In addition, cigarettes are very addictive and difficult to stop if you are already addicted. However, that does not mean quitting smoking is impossible. Try to keep trying to quit smoking, in various ways and methods, if you already have this habit.
4. Limit Alcohol Consumption
Selain rokok, alkohol juga merupakan “musuh”, bagi kamu yang ingin menjaga kesehatan jantung. Oleh karena itu, cobalah untuk menghindari, atau setidaknya membatasi konsumsi alkohol.
5. Control Stress
Long-term stress can cause an increase in heart rate and blood pressure which can damage the artery walls. Learning stress management techniques not only benefits your body, but also your quality of life. Try deep breathing exercises, and take some time each day to do something you enjoy.
6. Undergo Routine Checkups
Undergoing regular checkups is one of the efforts you can take to monitor heart health. You need to undergo an examination, even if you feel well. Especially if you have risk factors for heart disease or other chronic conditions.
Those are some ways to maintain heart health from a young age. If you experience heart-related problems or other ailments, immediately consult a doctor. If the doctor prescribes medicine, immediately consult a doctor just to easily check your medical needs.