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How to prevent heart disease is important to know and do early so that heart function is maintained. There are also various steps to maintain heart he alth and of course do not escape a he althy lifestyle
Heart disease is one of the most common diseases that cause death in Indonesia, even worldwide. This disease can occur due to various factors, such as genetics or heredity, age, and unhe althy lifestyle and diet.
Some other medical conditions or diseases can also increase a person's risk of suffering from heart problems. The medical conditions or diseases in question include hypertension, diabetes, and high cholesterol.
Hereditary and age factors can't be prevented, but there are ways to prevent other risk factors that can trigger heart disease. This preventive step needs to be taken by anyone, whether you are he althy or at high risk of heart disease.
Know how to prevent heart disease early
There are several ways to prevent heart disease that you can do, including:
1. Maintain a he althy diet
To prevent heart disease, you should reduce the consumption of fatty foods and increase the consumption of high-fiber foods. You can get fiber from vegetables, fruits, and whole grains.
Limiting daily s alt intake can also prevent heart disease. This is because consuming too much s alt can increase blood pressure. The amount of daily s alt intake should be no more than 6 grams per day or about one teaspoon.
In addition, reducing saturated fat intake and increasing consumption of unsaturated fats can also prevent high cholesterol. Choose fat intake from fish, avocado, sunflower oil, or olive oil.
2. Maintain ideal body weight
Not only diet, someone who is overweight or obese is also prone to high cholesterol, hypertension, and diabetes which can increase the risk of heart disease.
3. Exercise regularly
Combining a he althy diet with regular exercise is the best way to maintain weight and prevent heart disease. Adults are encouraged to exercise for 150 minutes a week or 30 minutes every day.
Exercise is proven to support the function of the heart and blood vessels throughout the body. In addition, cholesterol levels can decrease and blood pressure can be controlled.
4. Manage stress well
Stress greatly affects your he alth condition, including increasing the risk of heart disease. Stress can trigger the desire to eat more and consume alcoholic beverages that can harm your heart.
Therefore, it is important to manage stress well so that you avoid various diseases, including heart disease. Channel negative energy from stress through exercise, meditation, or activities you enjoy.
5. Pay attention to sleep needs
Sufficient sleep can also support a he althier life and avoid heart disease. Adults need at least 7–8 hours of sleep each night.
If the need for sleep is not met for a long time, of course it can have a bad impact on he alth and can trigger various diseases, such as obesity, hypertension, diabetes, depression, and heart attacks.
In addition to the things above, it is also important to avoid smoking. Smoking can damage the walls of blood vessels, interfere with blood circulation, and increase blood pressure so that it can increase the risk of heart disease.
If you are a person at high risk for heart disease due to diabetes, high cholesterol, or hypertension, make sure you have regular check-ups with your doctor and take treatment as recommended by your doctor. That way, heart disease can be prevented early on.