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Want a Healthy Heart? Here's How!

 Heart health problems can also affect young people. Come on, do the following healthy lifestyle so that your heart is healthy.

Heart disease is one of the people because it is considered dangerous and life threatening. This presumption is certainly not without basis. The reason is, many people have died at a young age due to heart disease.

One of the causes is an unhealthy lifestyle. Therefore, now many people have adopted a heart-healthy lifestyle.

At a young age, there are many ways you can do activities to avoid this disease. How to maintain heart health can be done by following these steps:

1. Balanced Complete Nutrition

Consumption of complete nutritious food is one way for a healthy and maximal heart. Food must be fully nutritious, balanced, and not just as long as it makes you full. Do not also consider nutritious food to be expensive.

You only need to meet the needs of carbohydrates, protein, fat, fiber, vitamins and minerals. In addition, the amount of intake must also be balanced, meaning that it is not excessive or deficient.

Sources of carbohydrates can be obtained from rice, bread, wheat, sweet potatoes, potatoes, cassava, etc. Sources of protein from fish, chicken, meat, eggs, milk, tofu, tempeh. Good fats are obtained from nuts, seeds, avoc
ados, etc. While fiber, vitamins, and minerals can be obtained from vegetables and fruits and so on.

2. Consume Omega-3 Sources

One of the causes of heart disease is the buildup of bad cholesterol in the walls of blood vessels. This blocks blood flow and causes a heart attack.

Eat foods that are high in omega-3s because they act as good cholesterol. You can eat mackerel, tuna, salmon, or whole grains and others. This easy way includes the adoption of a healthy lifestyle for the heart.

3. Avoid foods high in salt and oil

Foods that contain salt and oil are the enemies of the heart because they are the cause of most heart diseases. Therefore, avoiding these types of food is a healthy lifestyle for your heart.

The high salt content in food can lead to high blood pressure, which affects the performance of your heart. In addition, high-fat foods can inhibit blood circulation, which then interferes with heart health.

Limit fast food because it contains lots of salt and oil. In addition, also avoid eating foods high in MSG / micin, fried foods, and offal (brains, gravel, lungs, etc.).

stay away from sources of fat, both you get from consumption of nuts, such as almonds and walnuts which contain unsaturated fats. Nuts can also help you reduce cholesterol levels in the body.

4.Limit your calorie intake

A healthy lifestyle for a healthy heart is one of them by limiting calorie intake. This intake is generally obtained from the most common source of carbohydrates, namely rice.

However, don't forget other sources. Fried foods, sweet foods, cakes, soft drinks, to boba contain high sugar which is a source of calories too.

If you are accustomed to consuming foods and drinks high in calories / fat as above, be careful. Diabetes may be stalking you. Diabetes or diabetes is a risk factor for heart disease.

5. Routine Health Checks

Diseases that are risk factors for heart disease, such as hypertension, diabetes, or high cholesterol usually do not cause symptoms. Therefore, health checks can also be a healthy lifestyle for the heart.

You need to know that this disease can attack those of you who are 40 years old, even from the age of 30. Therefore, do routine health checks at least once a year.

Common routine health checks include measuring body weight, height, blood pressure, blood sugar and cholesterol levels.

6. Maintain Ideal Body Weight

Maintaining an ideal body weight is not a matter of physical appearance, but also a way to maintain your heart health. Knowing the ideal body weight is by calculating the body mass index.

For those of you who feel you are overweight or even obese, you should make efforts to return to your ideal body weight. This is to avoid the risk of heart disease.

7. Routine Physical Activity

The World Health Organization (WHO) recommends that everyone does sports or physical activity for 150 minutes a week. To make it easy to remember, do regular exercise for at least 30 minutes every day.

Exercising regularly is included as a heart-healthy lifestyle. By being diligent in doing physical activity, your blood flow will be smooth so that the risk of developing heart disease is reduced.

You don't need to go to the gym, you can do physical activity just by walking, cycling, or jogging.

8. Get enough rest

Without you knowing it, when you are sleep deprived, your body will feel stressed and release stress hormones. Do not stop there, lack of sleep can risk damaging the heart and a big risk of causing a heart attack.

Adequate rest can be a way for a healthy heart. So, sleep about 6-8 hours a day so the body can recover. That way, you can get in shape and run your day vigorously.

9. Manage Stress

When you are stressed, your body releases a stress hormone called cortisol. This hormone causes an increase in blood pressure, pulse, stomach acid, the production of blood sugar and cholesterol in the body.

Stress in life is definitely there, but how to manage it becomes important. Managing stress includes a heart-healthy lifestyle. The trick, do not worry too much about something, be sincere, and believe that the problem must have a solution.

10. Avoid smoking

Almost everyone is aware of the dangers of smoking which triggers heart disease. Cigarettes accelerate the buildup of plaque in blood vessels so that they become narrow. This will disrupt blood flow and cause a heart attack.

The way to keep your heart healthy is to avoid smoking. For those of you who smoke, stop. For those of you who don't smoke, don't even try it. Also avoid being passive smokers by hanging out with people who smoke

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