Exactly on September 29, 2021, World Heart Day (WHD) is commemorated. Cardiovascular disease is the number one cause of death in the world. This disease has killed as many as 17.3 million people every year. In Indonesia, this disease is still the highest cause of death so that the whole community needs to take a role in preventing the high mortality and mortality rate. Certain factors that no one can control can affect someone’s chance of developing a heart disease. These factors include family history, age, gender, and ethnicity. However, the top causes of heart diseases can be prevented. It all goes according to the lifestyle you chose to lead.
Here’s a list of precautions to take to decrease your risks of developing a heart disease :
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1. Limit Alcohol and Smoking
Alcohol can increase your blood pressure. Increased blood pressure will cause the heart to work more than necessary which will lead to it wearing out quickly or malfunctioning. Alcohol also increases of weight. Smoking can slow you down and clog up your lungs. Lung problems cause a shortage of oxygen circulation in the body. This will cause many organs to shut down, including the heart.
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2. Have a Healthy Diet
The first fact to start a healthy diet is to know that not all fats are bad. It’s good to take in unsaturated fats. Saturated fats are the ones to avoid. It’s a good idea to mix the diet instead of focusing on one group of food. Diets like the DASH diet and the Mediterranean diet have proven to be one of the best-balanced diets in recent years. They consider the need for precise portions of fruit, vegetables, protein, and whole grains.
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3. Exercise
Exercising has many benefits including a healthier body, more strength, and higher metabolism. It also decreases the risks of having certain diseases like any heart problems (heart attacks and strokes).
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4. Manage Stress
Managing stress is not difficult. However, it’s important to learn the healthy method so you don’t fall into the dangerous coping mechanisms. Some people overeat, drink, or smoke when they are under stress. All of these are bad for your heart. Instead, try some meditations. There are many types of meditation techniques to reduce stress.
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5. Maintain a Healthy Weight
The point of a healthy diet and exercising is to maintain a healthy weight. The extra fat lying around your body helps nothing. It clogs the arteries, creates blood clots, and stops your organs from working properly. People with high weight tend to have multiple health diseases which include heart diseases.
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6. Have Regular Health Checkup
Sometimes, we lie to ourselves. People can watch their weights rise without realizing it. Therefore, it’s best not to judge your health according to your eyes and instinct. A health checkup will record your weight, blood pressure, pulse and glucose levels. They’re all factors that affect your heart.
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7. Get Plenty of Sleep
Surprisingly enough, sleeping plays a vital role in all health issues. Getting enough sleep helps the body to fight against diseases. It can help to manage stress and blood pressure. If you experience difficulties falling asleep or suspect you have sleep apnea, consult with your doctor to find a treatment that works. Your body needs to relax to keep going. While sleeping, they gain energy to keep working.
Heart diseases cannot be ignored. They’re fatal, but they can be prevented. If you’re in danger of heart diseases such as an unhealthy lifestyle or you have a family history of heart diseases consult with your doctor regularly to monitor your health.
Strong studies make it possible to link reductions in risk to these habits. Following a healthy lifestyle may prevent over 80% of cases of coronary artery disease 50% of ischemic strokes, 80% of sudden cardiac deaths, and 72% of premature deaths related to heart disease. In other words, a healthy lifestyle is a good investment in a longer, healthier life. Lets keep your heart healthy.
Literature Source :
https://www.halodoc.com/kesehatan/jantung
https://webmdmen.com/ways-to-prevent-heart-diseases/
Picture Sources :
https://blog.mybalancemeals.com/health/health-tips/heart-disease/