Your heart is a very important and very valuable organ in your body. When you are active, the heart in your body will work twice as fast as usual. It aims to balance the energy and oxygen intake needed in the body while doing your daily activities. When you are resting, then the performance of your heart does not come to rest. However, the heart will continue to work to pump blood to supply the nutrients and oxygen needed by your other organs. Keeping your heart healthy and strong is actually not difficult, some tips for your heart to be healthy and strong will be described in this article.
Your most important task is to continue to maintain this one body organ in order to stay healthy and strong and avoid it from attacks of various diseases.
Heart disease is one of the dangerous diseases that have taken many victims. Many causes of someone suffering from heart disease, unhealthy lifestyles, lack of exercise. irregular eating patterns are also one of the causes of heart disease. This is because a poor diet will produce fat that can cause blockages in the blood vessel channels and can be exposed to the risk of heart disease.
Your heart will never stop working to pump blood to all other organs. But in some people, the performance of the heart muscle will decrease and weaken when pumping blood throughout the body. this condition is referred to as a weak heart disease. But don't worry, there are various ways to keep your heart healthy and strong naturally.
Here are some tips to keep your heart healthy and strong:
1. Exercise regularly and consume lots of water
Regular exercise is one way to strengthen the heart naturally. The more you make movements while exercising, the faster your heart must work to compensate. So exercising can make your body and heart stay healthy and strong by itself and naturally.
Exercising regularly 2 to 3 times a week with a range of 30-60 minutes is a very effective tip to keep the heart healthy and strong.
In addition to strengthening the heart, regular exercise is also known to treat diabetes, lose weight, and can improve the fitness of other organs. Regular exercise is very easy to do. You can exercise regularly by walking at a constant speed for 3 minutes and walking faster for 1 minute. So this exercise can increase and decrease the performance of your heart rate. So that by itself can improve blood vessel function, burn calories, and become more efficient in cleansing the body of the sugar and accumulated fat.
You don't need to exercise too much. You can do jogging, gymnastics, cycling or even just a quick walk in the morning alone is enough to help the heart to always stay in a healthy and excellent condition.
Eat water regularly, this method can keep your heart healthy and strong. You can consume five glasses of water every day. In many studies, it was stated that men who consume 8 ounces of water every day are likely to have a fatal heart attack 54% less than people who consume less water. In other studies stated that water can thin the blood so it can prevent clots in the blood vessels.
Read too: How to Overcome Diabetes?
2. Eat good fat
Good fats are generally found in unsaturated fats that are good for your heart. This is because it can increase HDL cholesterol levels in the blood, can maintain the rhythm of the heart rate to remain stable and reduce the risk of inflammation.
While bad fats can make or increase bad cholesterol in your blood and body. This cholesterol will accumulate and accumulate in your blood and blood vessels and eventually builds up in your heart. To prevent this, you can consume good fats that you can get from all types of nuts, avocados, and whole grains.
3. Reduce consumption of salt
Excessive consumption of salt can increase blood pressure. Therefore, always pay attention to the food you consume. Also, pay attention to labels on snacks and other processed foods. If the food contains 1.5g of salt or about 0.6g of sodium, try to avoid taking it.
Not all snacks can harm your heart health. However, some snacks are not healthy for consumption such as various chips or fried foods that can endanger the health of your heart and body. If you are classified as a person who suffers from a weak heart, then you should stop immediately from the hobby of consuming unhealthy snacks. Instead, you can replace these unhealthy snacks with several types of healthy snacks such as pieces of fruit, various boiled vegetables, popcorn, baked beans, or fruit chips.
The salt content in food is also very necessary in our body. But only in small amounts, salt is needed to regulate the water content in our body.
If excessive can make the body difficult to balance the excess sodium contained in the salt. Such conditions can also increase blood capacity in the body, thus making the heart work extra hard for blood throughout the body so that the heart will eventually suffer damage.
Should limit salt consumption per person every day. According to the advice of the Ministry of Health of the Republic of Indonesia, is 2000 milligrams of sodium or 5 grams of salt (1 tsp).
4. Limit Sugar Intake
Sugar is needed by our body as an energy source. However, if excessive consumption of it can cause type 2 diabetes and heart disease.
This is important to limit sugar intake every day. Following the advice of the Republic of Indonesia's Health Ministry, the daily intake of sugar per person is 50 grams or equivalent to 4 tablespoons of sugar.
5. Eat nutritious foods in the form of vegetables and fruit
What we eat determines your body's health condition. The heart has the function of pumping blood to distribute oxygen and nutrients from the foods we eat throughout the body, including our own heart. If you want to strengthen your heart, then you have to eat more nutritious foods like green and fresh vegetables.
In fruits and vegetables, there are many minerals and nutrients that can provide protection to the heart and keep blood pressure stable.
Increase consumption of green and fresh leafy vegetables such as broccoli, spinach, and other vegetables and don't forget to add fruits like apples or berries to your daily diet.
Read too: Dangers and Causes Of Obesity
6. Increase consumption of wheat and fish
Wheat is known as one of the best foods for the heart and can strengthen the heart naturally. You can start your day by eating an oatmeal made from whole wheat, and also end your day by eating oatmeal for dinner. In addition to oatmeal, you can also consume whole wheat in the form of processed wheat bread. You can also make sandwiches from wheat bread by adding vegetables.
Fish type sharing is known to be very good for your heart health and can strengthen the heart naturally. one example is tuna and salmon. Both of these fish have very high levels of omega 3 content and also unlike other types of seafood. iIkan tuna and salmon do not have fat which can cause the formation of bad cholesterol and also cause high blood pressure in your body.
Types of fish that contain fat such as salmon, sardines, catfish, catfish, or tuna are rich in omega-3 fatty acids. Try to start regularly consuming this type of fish at least 2 times a week so that your heart stays healthy and strong.
7. Try to eat on time
If you have a habit of always not having breakfast in the morning, then immediately stop the bad habits to keep your heart in a healthy and strong condition. Your heart is a vital organ that always works at all times without being nasty. Even when you are sleeping or resting, your heart will continue to work. To pump blood, your heart muscles always need energy.
While this energy is obtained from the burning of the food you consume. With your frequent failure to eat on time, your body does not get the energy needed so that your heart will also weaken. So one way to get a healthy and strong heart is to always eat on time.
8. Control your emotions and stress
Feelings of stress and tension can be triggered by unstable emotional conditions. When you are emotional or stressed, the condition of your heart will beat too fast. Because this very fast heart rate is very bad for your health because it can lead to an unstable heart rate arrhythmia. To strengthen your heart, it is always in control of your mind and emotions so you don't get stressed out.
Conditions that are too stressful can increase blood pressure and increase cholesterol levels in the blood. Even in many research studies, it is stated that stress is one of the causes of arterial artery narrowing which worsens the heart condition. By taking the time to relax for a moment, the condition of your heart, body, and mind will become calmer. In addition, you can also do light exercises, such as doing meditation or yoga. You can also reduce stress by socializing, exchanging opinions and chatting with the people around you.
9. Stop bad habits
If you often experience stress, do not divert it in the wrong way, such as drinking alcohol, using narcotics, eating or consuming fast food excessively so that it can constrict blood vessels and increase your blood pressure. Of course, this has a direct effect on the deterioration of your body and heart health.
Because all these bad habits can cause damage to your body, including the performance of the heart. It's best to immediately stop the bad silence so that your heart remains healthy and strong.
For this one tip, it must be very difficult to leave it. However, if you want your heart to be healthy and strong, then there is no other choice. Stop immediately, because of course, your family environment will also be healthy.
There are thousands of chemicals in cigarettes which are almost all classified as harmful to body health. Toxic chemicals contained in R0k0k can cause constriction of blood vessels, causing body organs including the heart to lack oxygen and blood cells.
For that immediately move away from cigarettes, love yourself, family and people around your environment. There are no benefits obtained from this bad habit, but can bring various diseases and also have other negative effects.
10. Consult a doctor
If you are one of the sufferers of a weak heart disease, don't forget to immediately consult your health condition with a cardiologist. This weak heart disease is not dangerous at first, but if you just leave it alone it can endanger your life. The doctor also gives a few tips to keep your heart healthy and strong.
Blood pressure, total cholesterol and blood sugar are some of the indicators of heart health that must be considered.
Check with your cardiologist to find out the value of each of these indicators. If it turns out the results are beyond normal limits, then immediately make a change in your lifestyle.
Stressful conditions have become an extraordinary problem. then don't hesitate to consult a cardiologist so that your heart stays healthy and strong. Don't forget to get closer to Allah Subhana Wataa'la by multiplying worship and remembrance.
Hopefully, this article is useful, please share it so that more benefits will be made to people in need.